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Tuesday December 6, 2016 CorssFit Stapleton- Denver, CO

12days

Starting December 12, 2016, CFS’s 12 Days of Awesome Begins!! Wahooo!!! We are so Excited!!!

**There will be hints of the Awesomeness-To-Come on the blog this week!!**

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B. Four rounds for time of:

14 Alternating Dumbbell Snatch (55/35 lbs)

14 Toes to Bar

400 Meter Run

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Fitness-

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb Progression

Minutes 3-4 & 9-10: L-Sit Hold Progression x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Hold :30

B. Four rounds for time of:

14 Dumbbell Snatch

14 Sit-ups

400 Meter Run

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Competition-

A. Complete:

10-12 Freestanding Kick-Ups to Handstand with Max Hold

(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:

45 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your

forehead against the wall and look at your toes.

followed by…

One set of:

10 Wall Climbs

(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly

descend back down – focus on keeping positions, not speed)

B. Every 2 minutes, for 6 minutes (3 sets):

Hang Clean + Clean @ 60-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

Clean

*Sets 1-5 = 2 reps @ 70-90%

*Sets 6-8 = 1 rep @ 90-95%

C. Every 2 minutes, for 6 minutes (3 sets):

Clean Pulls x 2 reps @ 105%

D. Complete as many rounds and reps as possible in 15 minutes of:

15/10 Calories of Assault Bike

10 Bench Press (Bodyweight/.75 x Bodyweight)

1 Legless Rope Climb from L-Seated Position

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BOOTCAMP RX CLASS:

B. Five rounds for time of:

14 Hang Dumbbell Snatch (7 right / 7 left)

14 Toes to Bar

500 Meter Run

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