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Tuesday April 19, 2016 CrossFit Stapleton- Denver, CO

Time to get out and hike CFS!!!

bear peak trail

Mark your Calendars….

SATURDAY MAY 14TH

Physically tough but technically easy hike to get us all started out on the right foot.
Bear Peak, starting from the South Mesa Trailhead, only about a seven mile round trip adventure, but we will gain close to 3000 feet of elevation during the adventure. I would love to add in the South Boulder Peak as well, since it only adds about half a mile to the total journey. Expect four to five hours on your feet for the fun.
Naturally you will need a hydration system with 2-3 liters of water, snacks, appropriate shoes/boots, rain shell, hat and trekking poles wouldn’t be a bad idea. Can’t wait to see everyone out there.
 – Rich

https://alltrails.com/explore/trail/us/colorado/bear-peak-trail?ref=static-map

 

CROSSFIT CLASSES:

Performance-

A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
– Rest 2 minutes between sets

B. Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

– If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

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Fitness-

A. Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B. Every minute, on the minute, for 6 minutes:
6 DB Thrusters
6 Burpees

– If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule

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Competition-

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps

B. Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds

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BOOTCAMP RX CLASS:

A. Every minute, on the minute, for 6 minutes:

6 Air Squats
6 Burpees

  • Rest 4min

B. 6 minute EMOM:

    5 T2B (Sub = :15 Dead Hang w/ K2C – freeze)

    5 Pull-Ups (Sub = RRs)

  • Rest 4min

C. 6 minute EMOM:

   4 Box Jumps

   4 Walking Lunges (4/leg)

– If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule

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