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Tuesday September 25, 2018, CrossFit Stapleton – Denver, CO

24
Sep

Tuesday September 25, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT TOTAL HAPPY HOUR 

DATE: OCTOBER 5TH

TIME: 5-7PM

LOCATION: The Gym!

Come join our Bumper’s Barbell Club for a night of lifting, pizza & beer ! 

We will be rocking out our ‘CrossFit Totals’ & Celebrating the close of their most recent lifting cycle with Pizza & Beer afterwards. 

WHAT IS A CROSSFIT TOTAL?! 

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment.

ALL are welcome. We will get you warming up at 5PM sharp!

See you there.

REMINDER – Bumper’s Barbell Club runs EVERY Tuesday / Thursday evening from 6-7PM!

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps

  • Goal is to make all five sets heavy
  • Your goal will be to establish a new 2-RM PR by the final set

 

B. Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps

 

B. Three rounds for time of:
:60 Double-UndersAttempts

15 DB Thrusters
10 Burpees

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 10 Jumping Goblet Squat @ 32X1

A2. 8/leg Single Leg Box Step Down (3 sec Negative). If you can hit the tempo perfectly, then you may add weight

 

B. 3 Rounds:

B1. 45 Second Feet Elevated Plank (Focus on External Rotation of Arms)

B2. 30m HEAVY Farmers Carry

B3. 5 Segmented KB Deadlift (3 second pause @ just below and just above the knee)

 

C. 15 Min AMRAP:

30 Double Unders

10 Goblet Squats

10 Cal Assault Bike

15 Wall Balls

 

D. 1 Min All Out Assault Bike Test:

Max Cal in 1 Min

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