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Tuesday December 22, 2015 CrossFit Stapleton- Denver, CO

ELF NIGHT – TONIGHT!

elfman

Come on in tonight at 7:15 for a CFS’s FIRST ever MOVIE night.

We will be watching Elf, Drinking hot cocoa and eating popcorn! 

Bring a blanket/your kiddos/beers/wine(s)/etc… and soak up all of CFS’s holiday cheer!

We hope to see you there.

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B. Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds

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Fitness-

A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front Squat x 6-8 reps @ 3011
Station 2 – Ring Rows x 8-10 reps @ 2111

B. Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds

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BOOTCAMP RX CLASS –

A. Accumulate 5 minutes in a weighted paleo squat:

  • Hold KB tight to chest (in a front rack)
  • Accumulate 5 working minutes in the bottom position (stay activated!)

B. 25min AMRAP:

:60 Plank Hold

20 T2B (Sub = levers)

:60 Superman hold

20 Wall Balls

600m row

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NO BUMPER’S CLUB THIS WEEK (WEEK’S PROGRAMMING BELOW): 

Wave 4, Day 1- Deload- TUESDAY

Box squat, 9×2 reps @ 30% + bands

Speed deads from knee, 10×3 reps @ 30% + bands

Kneeling box jump, for max height

Single leg double unders, 100 reps each leg

Handstand Hold, accumulate 3min

Hollow hold, accumulate 2min

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Thursday 12/24/15 – Wave 4, Day 2 Deload

3 position snatch, 7 sets @ 40%

EMOM Prowler push, 30/20m shuttle sprints, 5min

*Using an unloaded prowler complete the 30/20m by going 5m down, 5m back till 30/20m

Double KB swing, 3×20 reps 16/12 kg

P-bar swings 4×12 reps

Reverse Hyper, 3×10 reps @ 30% or 1RM back squat
Dynamic sit ups, 50 reps

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Homework – Wave 4, Day 4

Deload

Shoulder press, 5x5reps @ 40% Tiger bend push ups, 4x5reps

5-4-3-2-1, Bar Muscle up

15 Abmat situps

Hip Back ext, 3x10reps Banded pull aparts, 75reps

 

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