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Tuesday December 5, 2017 CrossFit Stapleton – Denver, CO

SNOWBALL GAMES WOD #1 RELEASE… 


7 LEVELS OF THE CANDY CANE FOREST – 7MIN AMRAP


7 Snow Slush Tube Overhead Squat
7 Jinglebell Swings
7 Snow Slush Tube Shoulder to Overhead Press
7 Jinglebell Goblet Squats
7 Front Rack Snow Slush Tube Lunges
7 Jinglebell SA Snatches
7 Burpees over the Snow Slush Tube

Details: 

  • Partners must alternate movements
  • EX: Partner 1 completes ALL 7 Snow Slush Tube Overhead Squats while partner 2 rests, THEN partner 2 will complete ALL 7 Jinglebell Swings while partner 1 rests. Continue this pattern as you cycle through the movements (in order), completing as many rounds and reps as possible as a team, for 7 minutes.
  • Round one = P1 completes ALL slush tube movements while P2 completes ALL jinglebell movements. Round two = the opposite! 
  • Score = TOTAL rounds + reps completed as a team

 

 

CROSSFIT CLASSES:

Performance-

A. Five or Six sets of:
Bench Press @ 20X1 tempo
– Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B. Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Assault Bike

– Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

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Fitness-

A. Six sets of:
8 Bench Press @ 20X1 tempo
– Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
B. Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Assault Bike

  • Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Against a 3:30 -minute running clock, perform the following:
Run 500 Meters
Max Reps – Double Unders

  • Rest 3:30 minutes between sets, and complete a total of 5 sets for reps.
  • Note double unders achieved in each set.

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KIDS TRAINING:

A. Strength/Skill:

Mini Double Under Clinic

B. Against a 2 minute clock:

150m Row

AMRAP Double Under (or singles)

– Rest 1 minutes between sets

 

 

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