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Tuesday October 13, 2015 CrossFit Stapleton- Denver, CO

Bumper'sClubScratch

We are very excited to jump right into week #2 of Bumper’s Club! 

Week #1 was a success… can’t wait to see all of the improvements our athletes are going to see over the next few months… 

If you missed out last week no worries.. jump in this week!!

Classes are EVERY Tuesday/Thursday at 6:30pm

This class is for ALL levels (beginner to super advanced!!)

We will go over form and function… and you can choose your own weights and stay light if you are new to the game, or go heavy if you know what you are doing! Emilio will guide you along the way and ensure you are moving properly and safely.

Check out the program we are following HERE!

Note: We started on Day 9/15/14 (week 1 wave 1)

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 18 minutes (6 sets) of:

5 Deadlifts @ 75-80%

10 Tall Box Jumps (30/24)

(jump up, step down with support)

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Deadlift x 6-8 reps @ 30X1

Station 2 – Supine Ring Rows x 10-12 reps @ 2111

Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps

10 Alternating Dumbbell Snatches

10 Burpees

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BOOTCAMP RX CLASS: 

AMRAP 15

15 Wallballs (20/14)

5 Pushups

15 KB Swings (55/35)

5 Pushups

15 Burpees

5 Pushups

150m Run or Row

MyZone: Pace/ Yellow

Rest 3-4 Minutes, then…

12 Minutes: Roll the Dice

1= DB Thrusters (30/20)

2= Russian Twists per side (30/20)

3= Squats

4= Abmat situps

5= Ball Slams (30/20)

6= Burpee Pull-ups

1 or 2 = 5 reps

3 or 4 = 10 reps

5 or 6 = 15 reps

MyZone: Pace/ Yellow

*Roll one dice first, then the second. Coach to roll to keep it at a quick pace.

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