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Tuesday November 8, 2016 CrossFit Stapleton- Denver, CO

Have you been ROMWODDING Recently?

If not, you should be!

ROM

Don’t forget we offer ROMWOD at the gym Monday-Friday at 7AM

or ANYTIME you would like to come in (during open gym time) we can set it up for you on the main screen. Just ask a coach for help and we will play today’s programming for you. 

How can ROMWOD improve your training?

“Increased range of motion leads to better position and recovery in all weightlifting, Olympic weightlifting, athletic and functional movements. Achieving better position leads to increased power and efficiency. By moving closer to proper movement patterns through increased range of motion you decrease your chance for injury. By strengthening ligaments and fascia you create longevity in your joints and tissues. Recovery is increased through the natural release of hyaluronic acid which is intentionally stimulated throughout ROMWOD’s programing.

ROMWOD’s focus on breathing techniques prepares your mind for battle. Your body is capable of doing anything your mind allows it to do, so training your mind to focus through any challenge can help your performance at the gym, on the field, and in life.”

See more ROMWOD FAQs HERE

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

B. Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders

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Fitness-

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x5 reps (keep the same weight for all sets)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

B. Complete as many rounds and reps as possible in 8 minutes of:
10 DB Thrusters
15 Unanchored Sit-ups
150 Singles

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Competition-

A. Complete as many rounds and reps as possible in 12 minutes of:

10 Overhead Walking Lunges (135/95 lbs)

4 Muscle-Ups

B. Three sets of:

Row 1000 Meters

Rest 3 minutes

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BOOTCAMP RX CLASS:

A. 12min AMRAP:

10 DB Thrusters

10 T2B

50 DUs

  • Rest 5 minutes

B. 12min AMRAP:

10 Lunges

10 Pull-ups

50 Mountain Climbers

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