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Tuesday February 23, 2016 CrossFit Stapleton- Denver, CO

yoga tuesdays.


This week is all about YOU!  Yoga is a self study and svadhyaya is a sanskrit word that embraces just that.  Svadhyaya literally means “one’s own lesson”.  This is done through meditation and asana practice.  Every time you meet your mat, you are giving yourself a lesson in body awareness, noticing the never-ending changes that are happening as your body transforms.  Self fulfilling prophesy is believing you can or can’t do something and then living it out.  Svadhyaya is about becoming aware of what you can do/be and living that.  Human bodies are amazing and can do amazing things- but it takes work, belief, and perseverance.  Embrace your self study to help knock down the mental barriers you put up in your mind, blocking you from growth.  I have been hearing so many sighs of struggle in class lately, but know that those sighs are helping you get to the future.  Work through that and this week believe that you will get there eventually.



A1. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

Followed by…

A2. One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

B. For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar



A. Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps

– Rest 20-30 seconds

Prone Plank Hold x 60 seconds

B. Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups



A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

B. Complete as many reps as possible in 8 minutes of:
3 Handstand Push-Ups
3 Power Cleans (135/95 lbs)
6 Handstand Push-Ups
3 Power Cleans (135/95 lbs)
9 Handstand Push-Ups
3 Power Cleans (135/95 lbs)
12 Handstand Push-Ups
6 Power Cleans (135/95 lbs)
15 Handstand Push-Ups
6 Power Cleans (135/95 lbs)
18 Handstand Push-Ups
6 Power Cleans (135/95 lbs)
21 Handstand Push-Ups
9 Power Cleans (135/95 lbs)

– Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.

– Rest 8 minutes, and when the running clock reaches 16:00, perform the following…

C. Five rounds for time of:
15/10 Calories of Assault Bike
6/4 Muscle-Ups



A. 5x400m Sprint

  • Time each sprint

B. Three rounds for time of:
20 Walking Lunges with a Kettlebell/DB
20 KB/DB Push Presses
20 V-Ups


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