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Tuesday May 24, 2016 CrossFit Stapleton- Denver, CO

MEMORIAL DAY SCHEDULE ANNOUNCEMENT

murph

This coming Monday 5/30 (Memorial Day) we will be holding classes at 6AM and 9:30AM ONLY

This rest of our afternoon classes will be cancelled!!!

Both the 6 and 9:30AM classes will be ‘group/bootcamp’ style WOD… like Murph.

Enjoy the holiday weekend – Stay safe!

 

CROSSFIT CLASSES: 

Performance-

A. Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B. Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24″/20″)

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Fitness-

A. Four sets of:
Front Squat x 6-8 reps @ 2111
(goal is to use the same load used on May 8…and achieve 8 reps)
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

B. Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jumps

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Competition-

TESTING WEEK – Please keep detailed notes about your performances and prepare to compare them to future efforts.

A. For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

B. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C. 3 minute AMRAP –

Double Unders

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BOOTCAMP RX CLASS:

A. Accumulate 2 minutes in each of the following movements:

  • Chin over the bar hold (or top position of a ring row)
  • Handstand (or high plank)
  • Dead hang off rig (active shoulders!)

Rest as needed between stations (complete one before moving onto the next)

B. Three rounds for time of:
30 Wall Ball Shots
20 Burpees Box Jumps

10 Mountain Climbers (2 ct.)

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