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Thursday October 5, 2017 CrossFit Stapleton – Denver, CO

REGISTER TODAY FOR THE

2017 PUMPKIN GAMES 

You have until THIS Friday 10/6 (6PM sharp) to register

-Register in pairs (Guy/Girl) and the staff will match you up in EVEN 4 person teams (or register as an individual and we will pair you with someone!)

-We need at least 8 teams (32 athletes) to make this happen – we are 10 individual slots away from 8 teams! WE CAN DO THIS!

-Grab a buddy and register at the whiteboard! 

 

CROSSFIT CLASSES: 

Performance-

A. Take 20 minutes to build to today’s 1-RM Clean & Jerk

B. “The Chief” – Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

– Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

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Fitness-

Performance-

A. Take 20 minutes to build to cycle 5×5:

Power Clean + Push Jerk

  • Minimal load increase
  • Focus on QUICK elbows !

B. “The Fitness Chief” – Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Hang Power Cleans
3-6 Push-Ups (NO KNEES)
9 Air Squats

– Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

B. “The Bootcamp Chief” – Against a three-minute running clock, complete as many rounds and reps as possible of:
1 DB Man Maker
5 DB Push-Ups
9 DB FR Front Squats

– Repeat for a total of  sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

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KIDS TRAINING:

A. Strength/Skill – The Push/Power Jerk:

  • Accumulate 10 – 20 SOLID push jerks (off the rack)

B. 7min AMRAP:

3 DB Push Jerks

3 DB Push-ups (chest to an ab mat if necessary)

3 DB Front Squats

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