Call Us: 315-489-7445 | MyZone Member Login

Wednesday March 9, 2016 CrossFit Stapleton – Denver, CO

CROSSFIT STAPLETON

– 2016 CURRENT OPEN STANDINGS –

 

CROSSFIT CLASSES: 

Performance-

A1. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

A2. Followed by – One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

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

Fitness-

A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set

B. Every 4 minutes, for 20 minutes (5 sets) for times:
Run/Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

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

BOOTCAMP RX CLASS:

A. 5 Rounds for Time:

400m Run

20 OH (w/ plate) walking lunges

B. Core & KB Fun Time:

50 KB Swings

100 sit-ups

40 KB Swings

100 Russian twists

30 KB Swings

100 Mountain Climbers

20 KB Swings

100 sit-ups

10 KB Swings

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

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text