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Tuesday May 5, 2015 CrossFit Stapleton- Denver, CO

Necking | Feat. Kelly Starrett | Ep. 27 | MobilityWOD

Short ant neck flexors can be a serious athletic problem…

Try out a few of these MOB drills before or after class to help open up your neck and relieving some unnecessary tensions!

CROSSFIT CLASSES: 

Performance-

A. Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

B. Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

C. Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
– Rest 60 seconds
Hollow rock holds x 45-60 seconds
– Rest 60 seconds

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Fitness-

  1. Three sets of:
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 60 seconds
    Single-Leg Hip Bridge x 10-12 reps each side @ 2011
    Rest 60 seconds
    Supine Ring Row x 10-12 reps @ 2111
    Rest 60 seconds
  1. Three rounds for time of:
    Run 200 Meters
    12 Alternating Single-Arm Dumbbell Snatches
  1. Three sets of:
    Single-Arm Dumbbell Row x 8 reps @ 2111
    – Rest 60 seconds
    Hollow rock hold x 45-60 seconds
    – Rest 60 seconds

———————————————————————————————————————

BOOTCAMP RX CLASS: 

For Time:

1 Mile Run

Rest 4 Minutes

800m Run

Rest 3 Minutes

400m Run

Rest 2 Minutes

150m Sprint

MyZone: Red – each AFAP

Cashout:

100 Abmat Situps for Time

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