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Tuesday February 16, 2016 CrossFit Stapleton- Denver, CO

Week #5- Anahata Chakra

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We are officially through the first month of yogaRX!  Thank you so much for trying out the class and being patient as we sort through the early kinks.  I have really enjoyed seeing repetitive faces in class and love meeting the new people who come to try it out.

This week we are revisiting our shoulder/trap mobility.  Early on in the week at CF we have been working our shoulders intensely.  This week to recover the shoulders will get some extra attention.  We are focusing on Anahata (the heart) which means a lot of “heart openers” or back bending to undo the hunching our bodies form throughout the day.  There will be lots of binds and a new arm balance.  

Shout Outs!
-New mirror
-People leaving feedback using the survey
-First video tutorial
-Alex’s first class at CF Stapleton

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

B. Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

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Competition-

A1. Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps

A2. Rest 5 minutes, and then when the clock hits 10:00, perform the following:

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

A3. Rest 5 minutes, and then when the clock hits 20:00, perform the following:

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps

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BOOTCAMP RX CLASS:

A. Four sets, for max reps/calories of:
3 Minutes of Wall Balls
2 Minutes of Push-Ups
1 Minute of Strict Pull-Ups or Ring Rows

– Rest 3 minutes

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