Call Us: (720) 443-3962 | Login

Wednesday August 8, 2018, CrossFit Stapleton – Denver, CO

7
Aug

Wednesday August 8, 2018, CrossFit Stapleton – Denver, CO

We have NEW SWAG on order! 

Shirts/Tanks/Zip-Ups/STICKERS 

NO need to pre-order this time around. ALL products will be available for your to buy in our retail area SOON!

#repyourbox #homegym #cfsswag #swaggy

 

CROSSFIT CLASSES:

Performance-

A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B. Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

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

Fitness-

A. Deadlift
8 x 5
Rest 2-3 minutes between sets.

B. Complete as many rounds and reps as possible in 15 minutes of:
:60 DU Attempts
30 Alternating Reverse Lunges
15 Alternating Single-Arm Dumbbell Snatches (from the hang if necessary)

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

BOOTCAMP RX CLASS:

A. 4 Rounds:

20 Kettlebell Loaded Frog Pumps

8/side Crossbody Kettlebell Deadlift

30 second/side Contralateral Isometric Glute Bridge

20 Heavy Wallballs

 

B. 25 Min AMRAP:

60 Cal Row

50 Box Jump

40 Burpee

30 Toes to bar

20 American KBS

10 Rope climbs

Leave a Reply