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Tuesday October 24, 2017, CrossFit Stapleton – Denver, CO

Yoga Reminder 

– No Wednesday 6:15PM Yoga this Fall/Winter 

– We apologize for the inconvenience! 

– Please join us for Yoga with Rob Tuesdays and Thursdays at 5AM and Saturday’s at 7AM

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch

– Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

B. Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
– Rest 4 minutes

– Note times for each set

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + 1 Hang Power Snatch

– Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

B. Four sets for times of:
400 Meter Run
20 Russian Kettlebell Swings
20 Wall Ball Shots
– Rest 4 minutes

– Note times for each set

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Five sets for times of:
500 Meter Row
20 Russian Kettlebell Swings
20 KB Goblet Squats

– Rest 2 minutes

– Note times for each set

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KIDS TRAINING:

A. Strength/Skill – Wall Balls:

  • Intro/Demo
  • 15 TOTAL solid reps (hit depth/find a weight you can manage well)

 

B. 3 Sets (for separate times):

20 singles

10 Wall Balls

5 Push-ups

– Rest 2 minutes

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