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Tuesday March 15, 2016 CrossFit Stapleton- Denver, CO

YOGA TUESDAYS

yogiperson

For all you newbs out there: don’t worry! We’re all in this together. 

SEE FULL ‘OUTDOORYOGAFLOW’ BLOG HERE

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Power Clean (155/105 lbs)

2 Front Squats (155/105 lbs)

4 Front-Racked Reverse Lunges (155/105 lbs)

8 Chest-to-Bar Pull-Ups

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Fitness-

A. Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 10 reps
(goal is to use as much as was used last week – when you did 8 reps)
Minute 2 – Russian Kettlebell Swings x 12-15 reps
Minute 3 – Strict Pull-Ups x 5-6 reps
(add external weight if you’re able to make the rep range easily)

B. Complete as many rounds and reps as possible in 12 minutes of:
Run 400 Meters
20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry

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Competition:

A.Three rounds for time of:

21 Calories of Assault Bike/AD/Rower
15 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups

B. Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds

Please adhere strictly to the 30 second rest periods

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 24 minutes of:

Run 400 Meters

   15 Pull-ups (sub = ring rows)
   100m Farmers Carry (35/20)

B. Coaches Choice – Core Cash-out

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