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Tuesday January 11, 2015 CrossFit Stapleton- Denver, CO

Advanced Class – STARTS TONIGHT!

Grey Invictus Program Logo

Tuesday’s & Thursday’s at 6pm

We will now be following CrossFit Invictus’ Competitors programming at 6pm on Tuesdays and Thursdays.

The Invictus Competition training cycle focuses on developing the strength and aerobic foundation athletes need to build upon over the next several months of training.

This class is designed for those looking to take their fitness to the next level (perfect timing for the upcoming CF Open!). Those who currently attend our 6pm CF Class should not be discouraged from attending this ‘advanced’ class… Keep on coming! Modifications will still be available to you and if you are dead set on doing the regularly programmed ‘WOD’ you are welcome to do that. Expect to receive much more technical instruction on olympic lifting and gymnastics. We will hold you to a high standard in this class. We will take our time to work on the technicalities necessary for upping your game that we do not have the time to touch in detail during our regular classes.

PS- Don’t forget, our current programming is from CrossFit Invictus as well (Fitness & Performance), so this class will blend VERY well with your workout current regimen.

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CROSSFIT CLASSES:

Performance-

A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Then rest two minutes before starting…

A2. Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 95+%

B. “JT”- Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Push-Ups

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Fitness-

A. Five sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single-Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-Ups or L-Seated DB Presses
6 Ring or Stationary Dips
9 Push-Ups

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COMPETITION CLASS (6PM)-

A. Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%

B. Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

C. Complete as many reps as possible in 8 minutes of:
3 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
6 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
9 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
12 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
15 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
18 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
21 Strict Handstand Push-Ups
9 Power Cleans (185/125 lbs)
Etc.,

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BOOTCAMP RX CLASS:

A. Five min AMRAP:
Row

  • Every minute 3 burpees
  • Score = Kcals

B. Complete as many rounds and reps as possible in 18 minutes of:
3 Strict Handstand Push-Ups or L-Seated DB presses
6 Ring or Stationary Dips
9 Push-UpS

12 Kcals (row)

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