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Wednesday April 15, 2015 CrossFit Stapleton- Denver, CO

MobRrx for loud creaky knees

| Feat. Kelly Starrett |

Ep. 267 – MobilityWOD


  KStar’s MWOD for his tactical athletes and crepitus of the knees!

 

 

CROSSFIT CLASSES: 

Performance- 

A. Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

– Rest 2 minutes between sets.

 

B. For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (165/110 lbs – take weight from the floor)

30 Pull-Ups

Run 800 Meters

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Fitness- 

A. Four sets of:

Front Squat x 6 reps @ 2011

Rest 45 seconds

Turkish Get-Ups x 2 each arm

Rest 45 seconds

Hollow Hold or Rock x 60 seconds

Rest 45 seconds

 

B. For time:

Run 800 Meters

15 Strict Pull-Ups

40 Walking Lunges with Kettlebells (heavy)

15 Strict Pull-Ups

Run 800 Meters

————————————————————————————————————-

BOOTCAMP RX CLASS: 

AMRAP 8 Minutes:
20 Double Unders (sub attempts or mountain climbers)
10 DB Thrusters (30/20)
10 Renegade Rows (30/20)
MyZone: Sprint/ Red

Rest 3 minutes… then…

AMRAP 8 Minutes:
10 Calorie Row
10 Box Jumps (24/20)
10 Wallballs (20/14)
MyZone: Sprint/ Red

Rest 3 minutes… then…

AMRAP 8 Minutes:
50 Mountain Climbers
30 Flutter Kicks
12 Burpees
100m Sprint
MyZone: Sprint/ Red

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