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Tuesday October 31, 2017 CrossFit Stapleton – Denver, CO

We will be running a modified schedule today. 

5:00 am and 5:30 am Bootcamp + 5:00 am, 6:00 am, 9:30 am, and 12:00 pm CrossFit classes will run per usual

We will NOT have any afternoon classes (5:00 pm and 5:30 pm Bootcamp + 6:00 pm and 7:00 pm CrossFit) today! 

Happy Halloween – Stay Safe! 

 

 

CROSSFIT CLASSES:

Performance/Fitness-

A. Take 15 minutes and practice gymnastics skills of your choice –

Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set.

For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg

 

B. Tabata Mash-Up – Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs
Prone Plank Hold

– Complete all 8 sets of one exercise before moving on to the next.

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Tabata Mash-Up X2 – Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises.. AND THEN REPEAT.

Kettlebell Swings
Burpees
Ball Slams
Prone Plank Hold

 

  • Complete all 8 sets of one exercise before moving on to the next
  • REPETE SEQUENCE TWICE THROUGH !
  • Score = TOTAL reps

 

B. 5min AMRAP:

10 Toes to Bar

4 pistols (2/side) OR 8 Bowlers Lunges

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KIDS TRAINING:

A. Strength/Skill Work –

Strict Toes to Bar Work

Accumulate 10-15 SOLID Reps

 

B. Tabata Mash – For TOTAL Reps:

Kettlebell Swings

Burpees

Air Squats

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