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Thursday September 21, 2017 CrossFitStapleton- Denver, CO

CrossFit Stapleton Kids Program!!!!

CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children.

This program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. Find out more on the CrossFit Kids methodology at https://kids.crossfit.com/

CrossFit Kids Classes (Tuesday/Wednesday/Thursday – 4:45-5:30PM) are geared towards middle and high school aged kids. Saturday ‘Family WODs’ will be for all ages (although ages 5+ will have an easier time!) .

We will program a family friendly WOD the whole family and enjoy together! If you have kiddos under 5 and still want to get in on the fun, please remember we have babysitting from 8-10AM on Saturdays!!

Michelle will watch the little ones while you and the big kids get your Saturday AM WOD in!

  • Tuesday/Wed/Thurs – 10-17*

  • Saturdays – ALL Ages**

*We will broaden this age range as we begin to add more classes to the schedule

**Parents and Adults (non-parents) please join us for this Family Friendly WOD!

 

CROSSFIT CLASSES:
Performance-
A. Shoulder Press @ 20X1 tempo
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your
coaches can help give you some suggestions)
B. For time:
1000 Meter Row
100 Wall Ball Shots (20/14 lbs)
1000 Meter Row
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Fitness-
A. Shoulder Press @ 20X1 tempo –
5×5
B. Two Rounds – For Time:
400m Row
25 Wall Balls
400m row
25 Wall Balls
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Bumper’s Club – TBD
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BOOTCAMP RX CLASS:
A. For time:
1 mile run
100 Wall Ball Shots (20/14 lbs)
1 mile run
B. 5min AMRAP:
10 DB Strict Press
:30 high plank
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KIDS TRAINING:
A. Strength/Skill – Pressing Series:
– Review the press/push press & push jerk
– Accumulate 5-10 SOLID reps at each movement
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