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Wednesday June 6, 2018, CrossFit Stapleton – Denver, CO

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Wednesday June 6, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES:

Performance-

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on –

  • Pistol Progressions x 4-6 reps each leg
  • Handstand Holds or Walks (freestanding or supported) x 60-90 seconds
  • L-Sits x 30-60 seconds
  • L-Pull-Ups
  • Etc…

 

B. Against a two-minute running clock, complete:
3 Hang Cleans (135/95)
6 Shoulder to Overhead (135/95)
9 Front Squats (135/95)
Max Reps of Burpees

 

– Rest 2 minutes between sets, and complete a total of five sets

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Fitness-

A. Take 15-20 minutes to cycle through one of the follow progressions:

  • Handstand Holds :30-90 x 3 – 5 Sets
  • Single L-Sit Hold :10-30/leg x 3 Sets
  • Hollow Body Hold Progression – Accumulate 1-3 total minutes in hold

 

B. Against a two-minute running clock, complete:
3 Hang Power Cleans
6 Push Presses
9 Front Squats
Max Reps of Burpees

 

– Rest 2 minutes between sets, and complete a total of five sets

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BOOTCAMP RX CLASS:

A. 17 Minutesto complete 3 rounds –

15 Hip Thrust W/ KB @21X3

20 Banded Psoas March

8 Banded Kettlebell Deadlifts

20 sec/side side star plank with Dumbbell in top hand

 

B. 25 Min AMRAP:

400m Run

5 Bar Muscle Ups (Sub 2:1 for Strict Pull ups+Push Up/Dip)

10 KB Deadlift

500m Row

20 alt Dumbbell Snatch

10 HSPU

50 Double Under

10 Box Jump

10/Arm DB Hang Clean and Jerk

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