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Tuesday May 29, 2018, CrossFit Stapleton – Denver, CO

28
May

Tuesday May 29, 2018, CrossFit Stapleton – Denver, CO

Central / Latin America Regional Winners Update 

 Who is Going to the Games?!

Latin America

Pablo Chalfun | Brenda Castro | Team Colombia Parceros

Central

Mathew Fraser | Brooke Wells | CrossFIt Mayhem Freedom

Alex Anderson | Kristi Eramo | OC3 Black

Nicholas Uranker | Amanda Barnhart | CrossFit 417

Scott Panchik | Michele Fumagalli | CrossFit Mayhem Independence

Saxon Panchik | Jennifer Smith | CrossFit Kilo

West

Brent Fikowski | Emily Abbott | Invictus X

Cole Sager | Alessandra Pichelli | Torrance Training Lab

Josh Bridges | Ehea Schuerch | CrossFit Fort Vancouver

Cody Anderson | Chyna Cho | CrossFit Billings

Mitchel Stevenson | Becca Voigt | Invictus

 

 

CROSSFIT CLASSES: 

Performance- 

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
Station 2: Handstand Walk x 10 meters
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps
Station 2: Handstand Walk Progression (coaches choice)
Station 3: Assisted Pistols x 16-20 reps (Band/Rolling/Bowlers/etc) 

B. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 8 Calories of Assault Bike (or 150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges (body weight)
Minute 3 – 15 Box Jump-Overs
Minute 4 – 30-Second Front Leaning Rest on Floor (high plank) 

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

Core

4 rounds 15 Min Cap

10 Meter Plank Walkout Forward

10 Meter Plank Walkout Reverse

10/ Leg Single Leg Hip Thrust w/ shoulders on Bench @ 21X3

8 Kettlebell Romanian Deadlift @ 33X1

 

25 Min EMOM

Min 1: :30 Max Box Jumps 24/20

Min 2: :30 Max Kettlebell Swings 70/53

Min 3: :30 Max Burpees

Min 4: :30 Max Wallballs

Min 5: :30 Max Double Unders

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