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Tuesday November 6, 2018, CrossFit Stapleton – Denver, CO

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Tuesday November 6, 2018, CrossFit Stapleton – Denver, CO

PUSH PRESS IS LIVE! 

If you haven’t already – please download the NEW Push Press App:
You can DELETE your Zenplanner App and use the PushPress App to check in, view todays WOD, and update your profile and billing information. We now have Kiosks set up all over the gym – you can use these to check in if you have not checked into class ahead of time.
Again – we THANK YOU for your patience with this FUN transition. It took much longer than expected but we made it!
Please email tayler@crossfitstapleton.com if you have any questions or troubles signing into your account.

CROSSFIT CLASSES: 

Performance- 

A. Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

 

B. Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat x 5

 

B. Every 3 minutes, for 15 minutes (5 sets) of:
10 Burpees 

10 Box Jumps
60-Foot Walking Lunges

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 5 KB Rack Squat @5551

A2. 5 Heavy weighted Strict Pull Up OR Piked Ring Pull Up (With feet on ground)

 

B. 3 Rounds:

B1. 10 Bent Over KB Row

B2. 45-60 seconds Feet Elevated Plank 

B3. 10/direction Rotational Ball Slams 

 

C. 5 Rounds for time:

30 Wallballs 

15 Dumbbell Power Cleans 

10m Dumbbell Bear Crawl

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