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Tuesday April 10, 2018, CrossFit Stapleton – Denver, CO

9
Apr

Tuesday April 10, 2018, CrossFit Stapleton – Denver, CO

May Challenge Heads Up! 

Last year we had MANY of you partake in a 4 week nutrition, health and wellness challenge in preparation for the annual opening of the Stapleton Pool Scene – this is kind of a big deal. 

May 1st 2018 we will repeat this challenge! 

Be prepared to clean up your diet, sweat your face off, MEDITATE, do a ton of midline work, and say bye bye to alcohol and other not so ideal foods (for a bit). 

ALL for points of course… 

There will be a fancy score card to track your progress and TONS of great information (rules/point system/etc) on how to crush this challenge. 

We will end the challenge with a pool party + happy hour (when/where – TBD) – We will declare our WINNER here! 

Registration starts Monday 4/15. Keep an eye on the blog for additional details!!! 

Time to get SHREDDED – Again. 

 

CROSSFIT CLASSES:

Performance-

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

 

B. For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Assault Bike

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Fitness-

A. Snatch Technique Work –  

Every minute on the minute, for 6 minutes (6 sets):
High Hang Power Snatch x 3 reps

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Power Snatch x 1 + x 1 OHS

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Power (from floor) Snatch x 1 rep

 

B. For max reps/calories:
3 Minutes of Rowing
3 Minutes of KB/DB Snatches (alternate hands EACH rep)
3 Minutes of Assault Bike

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Three Sets –

1 – 10 Row to external rotation (keep it light)

2- 8/leg Weighted box step ups

3 – A3. 45 second wall sit- If 45 seconds unweighted is easy then athlete can hold kettlebells in front rack

 

Rest 1-2 min between each exercise

 

B. For max reps/calories:
3 Shuttle Sprints (Cones – 100ft – 50 down/back)
3 Minutes of KB Swings
3 Minutes of Burpees

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