Call Us: (720) 443-3962 | Login

Wednesday August 22, 2018, CrossFit Stapleton – Denver, CO

21
Aug

Wednesday August 22, 2018, CrossFit Stapleton – Denver, CO

COMING SOON! 

CrossFit Kids Program Reminder 

Email tayler@crossfitstapleton.com if you would like to reserve a spot for your kid this fall ! 

Ages 11-15 

Fall ‘session’ will run September 5 – November 14th

Classes: Monday/Wednesday 4:30-5:40 

Winter session package is $395

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

– Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B. Against a 4-minute running clock, perform a total of 3 sets of:
Row 500/400 Meters
Max Reps of Single-Arm Overhead Dumbbell Squats (55/35 lb DB or KB)
– Rest 2 minutes between sets.

———————————————————————————————————————

Fitness-

A. Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps (moderate loading)

B. Against a 4-minute running clock, perform a total of 3 sets of:
Row 400 Meters
Max Reps of Single-Arm Overhead Dumbbell Squats (go light)
– Rest 2 minutes between sets.

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. 3 Rounds:

A1. 5 KB Front Rack Squat 5551 (Each set should take 1:20!!!)

A2. 8/side Crossbody KB Deadlift

 

B. 4 Rounds:

B1. 15 Banded Hip Thrusts with Shoulders on Bench 10X2

B2. 5 Strict HSPU

 

C. 20 Min AMRAP:

50 Meter Farmers Carry

20 Prisoner Box Step Ups

15 Wallballs

10 Toes to Bar

Leave a Reply