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Tuesday May 19, 2015 CrossFit Stapleton-Denver, CO

Welcome to the 7 Week Supple Leopard Challenge!

To celebrate the imminent release of Becoming a Supple Leopard 2nd Edition we’ll be releasing a video a day, each with a focus on one of the archetypes we hit on in the book.

CFS Athletes- We will be releasing 2/week for 7 weeks!

We challenge you to implement these mobility drills (We will go over them in class) into your daily regimen. Getting to class 5-10 min early, or staying after 5-1omin to mobilize can make ALL the difference in the world for your overall recovery and body maintenance… lets stay injury/hurt free people! Take the mobility challenge and add in extra mobility 3-5x/week!

In the kick-off video we’re looking at the hip hinge/squat archetype.

7 weeks. 14 Videos. 1 Challenge. Are you in??



A.Four sets of:

Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012

Rest 2 minutes

B. Three sets of:

60 seconds of Max Reps Strict Supinated-Grip Pull-Ups

– Rest 60 seconds

60 seconds of Hollow Hold or Rocks

– Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

– Rest 60 seconds





500m Row
40 DUs
20 Burpees
400m Row
50 DUs
20 Burpees
300m Row
60 DUs
20 Burpees
200m Row
70 DUs
20 Burpees
100m Row
80 DUs
20 Burpees

MyZone: Sprint/ Red

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