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Wednesday October 15, 2014 CrossFit Stapleton- Denver, CO

 

i99_muscle_up_clinic

 

i99 Fit is so excited to come back to CrossFit Stapleton the location where we hosted our first ever i99 Clinic.

We will be offering a Level 1 Gymnastics for Weightlifters Clinic THIS Saturday, October 18th at 1:00pm.

There are no pre-requisites for this clinic.

i99 Instructors spend the first 30 minutes working on Mobility and Core i99 Movements.

Then the athletes will be split into groups and work on the following skill areas:

Handstand Balance

Creating a hollow handstand
Rolling Safely
Handstand walking techniques
Bars

Basic Hollow Arch Swings
Piked Toes to bar
Low bar drills for Kipping Pull-ups
Kipping Pull-up techniques
Rings

Basic Hollow Arch Swings
Dip Progressions and Drills
Overhead Row and body wave drills on low rings
Overhead Row and Body waves on Rings with spot

REGISTER HERE: http://i99fit.com/stapleton/

 

CROSSFIT CLASSES: 

15 minutes to build to heavy single in complex:

1x Power-snatch

+

3x Snatch balances

 

Partner up – one person does a round while the other rests (4 rounds/each

 do 8 rounds)

For Time:


50-100-50m shuttle run

12 Alt KB snatches, 6/arm (55/35#)

12 Burpees

 

 

BOOTCAMP RX CLASS: 

WOD 1:
As Many Rounds as Possible in 8 Minutes:
5 KB or DB Snatches per Arm (10 total)
5 KB or DB Overhead Squats per Arm (10 total)
10 Abmat situps
WOD 2:
As Many Rounds as Possible in 8 Minutes:
10 Renegade Rows (30/20)
40 Mountain Climbers
10 Burpees
WOD 3:
As Many Rounds as Possible in 8 Minutes:
10 KB Swings (55/35)
12 Goblet Squats (55/35)
150m Run
*ALL WODS DESIGNED TO BE SPRINT WODS

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