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Wednesday November 21, 2018, CrossFit Stapleton – Denver, CO

20
Nov

Wednesday November 21, 2018, CrossFit Stapleton – Denver, CO

THANKSGIVING HOLIDAY HOURS HEADS UP! 

 
MONDAY – REGULAR SCHEDULE
 
TUESDAY – REGULAR SCHEDULE
 
WEDNESDAY – MODIFIED PM CLASSES
5PM CLASS ONLY
5:30PM BootcampRX & 6PM Class Cancelled
THURSDAY (Thanksgiving) – MODIFIED SCHEDULE
8AM Friends & Family Class ONLY!
 
FRIDAY – MODIFIED SCHEDULE
6AM & 9:30AM ONLY
Free day for friends & family!

CROSSFIT CLASSES: 

Performance- 

A. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 2-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set.

 

B. For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 4 reps @ 20X1

B. For time:
40 Calories of Rowing
30 Single-Arm Dumbbell Push Press*
20 Toes to Bar
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 5 reps with one arm while holding the other DB/KB in the front racked position. You must perform 5 reps on one arm before switching to the next arm – 5 Left, 5 Right, 5 Left, 5 Right.

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BOOTCAMP RX CLASS:

A. 3 Rounds:

6-8 Half Kneeling Banded KB Press

8/arm SA Rotational Crossbody Ring Row

15/side Banded Pallof Press 

 

B. 3 Rounds:

12 Push Ups w/ Crossbody Shoulder Tap

12 Chest Fly

10 Hammer Curl 2020

 

C. For Time – 3 Rounds:

20/15 Cal Assault Bike

18 Toes to Bar

15 KB Deadlift (70#/55#)

12 DB Push Press (50#/35#)

9 American KBS

36 Double Unders 

– Rest 3 Min

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