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Tuesday September 4, 2018, CrossFit Stapleton – Denver, CO

3
Sep

Tuesday September 4, 2018, CrossFit Stapleton – Denver, CO

WHAT ARE YOU DOING PRE/POST WOD?!

PRE

Try out our 2010 Labs SimplyPre Formula (Retail Store – Single Serve – $3.50) 

A natural pre-workout product that cycles formulas so you continually get results ! 

POST 

Post WOD Blues?! Grab some Hammer Recoverite (Retail Store – Single Serve – $3.50)

– Recovery matters. Do it right. Restores muscle glycogen – Rebuilds muscle tissue – Reduces soreness & fatigue ! 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

 

B. “Desire” – For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

  • This is a simple test of desire.
  • Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?

 

C.Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

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Fitness-

A. Every 2 minutes, for 10 minutes (5 sets) of:
Floor Press x 5 reps @ 21X1
Rest 45-60 seconds

 

B. “Desire” – For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

 

C.Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 3 Rounds:

A1. 6 Kettlebell Front Rack Squat 4441 (1:18 Per Set MINIMUM!)

A2. 15 Heavy Banded Russian KBS

 

B. 4 Rounds:

B1. 10 Straddle Leg Lifts
B2. 30 second Kettlebell Batwing Hold

B3. 45-60 sec Ring Plank. Increase foot elevation height each round

 

C. For Time – 40-30-20-10:

Box Jump (24”/20”)

American Kettlebell Swings (55/35)

Walking Lunges

*400 m run after each round

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