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Tuesday February 2, 2016 CrossFit Stapleton- Denver, CO

YogaRX Tuesdays

week #4- Quads/Hammies +vinyasa


If you think yoga is hard, just think of how a t-rex must feel…

If you’ve come to class before, you know that we have been working on a variety of skills.  The asanas we’ve learned have been testing our balance, allowing us to access them with straps and blocks, and mobilizing the shoulders and upper arms (traps, triceps, and biceps), hips (psoas, inner hip flexors; and glutes), and now we are working on hammies and quad stretches.  Keep in mind that even though we are working on hamstrings and quadriceps, we will still be building on what we’ve been working on in previous classes.  The idea is that you can learn new ways to mobilize in class and then continue to practice them at home so we can go even further in the work we are doing now.  If you haven’t had a chance to try out yogaRX, please come to a class 🙂  I give a lot of options for different variations to be successful at any level.

Weekly Shout-outs!

-Aaron’s first yoga class!
-Katia’s first yoga class!
-First week of arm balances- bakasaana/crow (look for video tutorial to give step by step instructions to try from home tomorrow)
-Record breaking class on Wednesday night with 10 yogis
-Sanskrit word of the week last week was “ananda” meaning bliss

Please fill out the survey on:
(it’s anonymous)
or I will have a paper version in class.

Looking forward to a great week,



A. Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B. In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Run/Row



A. Three sets of:
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 15-20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds

B. In teams of two, alternate sets to complete 3 each of:
5 Dumbbell Man-Makers
300 Meter Run/Row



A. Every 5 minutes, for 20 minutes (4 sets) for times:
9 Muscle-Ups
15 Burpees to Target 6″ Above Reach
21 Wall Ball Shots (30/20 lbs)

Rest 5 minutes, and then…

B. When the running clock reaches 25:00:

Complete rounds of 21, 15 and 9 reps for time of:
Rowing (for calories)
Strict Handstand Push-Ups



A. In teams of two, alternate sets to complete 4 each of:
5 Dumbbell Man-Makers
300 Meter Run

*Coordinate rowers w/ CrossFit coach

B. Accumulate 4 FULL minutes in a high plank:

  • Rest as needed

C. 100 DUs for time

  • Record time


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