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Wednesday February 10, 2016 CrossFit Stapleton- Denver, CO

**Attention Wednesday A.M. Bootcampers – Dress WARM Tomorrow – You are going outside**

 

Fittest On Earth 2015: Documentary Trailer

The fittest athletes on earth take on the 2015 Reebok CrossFit Games. Follow the journeys of the champs, Ben Smith and Katrin Davidsdottir, along with top contenders Mat Fraser, Sara Sigmundsdóttir, Dan Bailey and more. Get it on iTunes Tuesday, Feb. 23, 2016.

2016Games-logo

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups


– Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

– Note in comments which movement you selected to perform for max reps.

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Fitness-

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)


– Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

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BOOTCAMP RX CLASS:

A. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
AMRAP Burpees


– Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

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