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Tuesday March 14, 2017 CrossFit Stapleton- Denver, CO

ANNOUNCEMENTS!!!!

Adding 2 More Bumper’s Club Lifting Sessions after the Open is Cpompleted!!

Starting Tuesday, March 28th and Thursday, March 30th 

Rich and Greg will be Coaching Bumper’s Club at 6pm!!

*****This Will Replace CrossFit Classes Tuesdays and Thursdays at 6pm****** 

 

We have Survived 3 Weeks of the Open!! 2 More To GO!!!!!!!!

Click HERE to view Our Live Leader Board!

 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 5 minutes, for 15 minutes (one set of each):

Station 1 – Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless,

work on L-seated legless rope climbs)

Station 2 – Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and

move – utilize partners to help spot you and allow you to extend your time upside

down)

Station 3 – Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most

work)

B. For max reps:

3 Minutes of Assault Bike (or Rowing)

3 Minutes of Strict Handstand Push-Ups (NOOOOO Kipping… at all) One mat max)

3 Minutes of Rowing (or Assault Bike)

3 Minutes of Ring Dips/Box Dips

3 Minutes of Push-Ups

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Fitness-

A. Every 5 minutes, for 15 minutes (one set of each):

Station 1 – Rope Climb Skill Practice – From the floor. Or KB over the rig pull w/

battling rope.

Station 2 – Handstand Hold Practice

Station 3 – 3 STRICT dips/push-ups + 3 STRICT C2B/PU/or RR

B. For max reps:

3 Minutes of Assault Bike (or Rowing)

3 Minutes of Pike HSPU off Box or L-seated presses

3 Minutes of Rowing (or Assault Bike)

3 Minutes of Box Dips

3 Minutes of Push-Ups

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Competition-

A. Three sets of:

Chinese Rows x 6 reps @ 2111

Rest as needed

Supine GHD Hold x 60 seconds

Rest as needed

B. Every minute, on the minute, for 24 minutes:

Minute 1 – 20/15 Calorie Row

Minute 2 – 12 Chest-to-Bar Pull-Ups

Minute 3 – 15 Wall Ball Shots (30/20 lbs)

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BOOTCAMP RX CLASS:

A. Bootcamp Fight Gone Bad – 5 Rounds (AMRAP):

Minute 1 – DB Push Presses

Minute 2 – KB SDHP

Minute 3 – Box Jumps

Minute 4 – Ball Slams

Minute 5 – Burpees

*NO rest between rounds

Score = TOTAL accumulate reps

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