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Tuesday April 17, 2018, CrossFit Stapleton – Denver, CO

16
Apr

Tuesday April 17, 2018, CrossFit Stapleton – Denver, CO

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CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)
Minute 4 – 12 Ring Dips

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps
Station 2: 10m Partner Assist Handstand Walk OR Wall Walks in Hollow Body x 5
Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 10/6 Calories of Assault Bike
Minute 2 – 15 Russian Kettlebell Swings
Minute 3 – 10 Dumbbell Thrusters
Minute 4 – 12 Dumbbell Push-Ups

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150m Row
Minute 2 – 20 Kettlebell Swings
Minute 3 – 10 SA KB Thrusters (5/arm)
Minute 4 – 20/15 Push-Ups

B. Ben’s Programming – TDB

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