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Tuesday August 28, 2018, CrossFit Stapleton – Denver, CO

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Aug

Tuesday August 28, 2018, CrossFit Stapleton – Denver, CO

BACK TO SCHOOL SPECIAL (For Grown-Ups!) 

Do you, your friends or family members need a little extra push post summer break to get back into a healthy routine again?

We have developed a ‘Fall 90-Day Kickstart’ Program for NEWBIES! 

Have them email tayler@crossfitstapleton.com to get started 

YOU (current members) are also welcome to jump in on this program too! 

Starting in the FALL we will be expanding our Yoga program to 6PM on Tuesday’s and Thursdays! This will be in addition to the normal Tuesday/Thursday 5AM & Saturday 7AM schedule 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

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Fitness-

A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Power Snatch x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Power Snatch x 3 rep

Followed by…

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 1 Rep + 1 OHS

B. Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Power Snatches
9 Overhead Squats
12 Supinated Grip Pull-Ups

———————————————————————————————————————

Bumper’s ClubTBD

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. 3 Rounds:

A1 8-10 Hamstring Curl @4111

A2 6-8 Kettlebell Front Rack Squats 22X1

B. 3 Rounds:

B1 10 Meter Plank Walkout with feet on slider (Forward/Reverse)

B2 3 Strict Weighted Pull Up (Build in weight each round)

B3 5/side KB Windmill

C. For Time:

1000 Meter Row

50 Overhead Walking Lunge w/ Bumper

50 HSPU/Dumbbell Push Press

50 Overhead Walking Lunge w/ Bumper

1000 Meter Row

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