Call Us: 315-489-7445 | Member Login

Tuesday January 24, 2017 CrossFir Stapleton- Denver, CO

paleoplan

Athlete in the Kitchen!!

Don’t Sell Yourself Short by Only Paying Attention to Your Physical Activity.

Reality is that Feeling AND Looking Good is 90% What We Eat and 10% Physical Activity.

This program is spreading its way across the state and CFS wants to get our gym involved!!

$20/Month For CFS MEMBERS ONLY!!

This includes 5 (4 main meals and one breakfast) seasonal, clean, chef inspired recipes that each make 4 servings. These meals will feed a family of 4 dinner and breakfast Monday-Friday or an individual Breakfast, Lunch and Dinner all week.

Email Tayler at Tayler@CrossFitStapleton.com if you are interested and/or have any questions about this program!

 

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…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep

(take this as your opportunity to build to a new 1-RM)

B. Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press (115/75 lbs)

10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

C. Complete as many rounds and reps as possible in 4 minutes of:

10 Ring Dips

10 Burpees

——————————————————————————————————–

Fitness-

A. 8min EMOM:

Strict Shoulder Press x 3 rep

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 2 reps (slightly heavier)

B. 4min AMRAP:

10 DB Push Press

10 Elevated Ring Rows

Rest 4 minutes, and when the running clock reaches 8:00…

C. 4min AMRAP:

10 Box Dips

10 Burpees

——————————————————————————————————

Competition-

A. 12min EMOM:

Minute 1: Kipping Handstand Push-Up x 12-14 reps

(working on movement efficiency – make these as effortless as possible)

Minute 2: Alternating Pistols x 16 reps (8 each leg)

Minute 3: Toes-to-Bar x 10-12 reps

B. 12min EMOM:

Snatch + Overhead Squat @ 75-80%

C. Four sets of:

45 seconds of Strict Handstand Push-Ups

Rest 60 seconds

45 seconds of Strict Pronated-Grip Pull-Ups

Rest 60 seconds

45 seconds of Strict Stationary Dips

Rest 60 seconds

———————————————————————————————————

BOOTCAMP RX CLASS:

A. 5min AMRAP:

10 Wall Balls

10 Med-Ball Sit-ups

B. 5min AMRAP:

10 Box Jumps

10 Box Dips

C. 5min AMRAP:

10 Push-Ups

5 Burpees

D. 5min AMRAP:

5 Pull-ups

5 Toes to Bar

——————————————————————————————————

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text