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Wednesday September 10, 2014 CrossFit Stapleton- Denver, CO

 

– CrossFit HQ –

Kelly Starrett and Carl Paoli discuss the 2010 Games push-up

CROSSFIT CLASSES:

A) AMRAP 6 Minutes:
10 Pull Ups ( Sub= Ring Rows)
15 Push-ups (hand release)
20 Ball Slams (30/20)

Flight Simulator- 20 Minute time cap

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next

Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

MODIFICATIONS: 

‘Mini’ Flight Simulator 

10-20-30-40-50-40-30-20-10

‘Super Mini’ Flight Simulator 

5-10-15-20-25-20-15-10-5

‘I Don’t Have Any DUs’ Flight Simulator 

AMRAP 15min:

DUs (attempts) 

  • Use this as a technique session
  • Only way to learn is to practice
  • Tay/whoever is coaching will help you along! 
  • Don’t run from this class =)

 

BOOTCAMP RX CLASS: 

WOD 1 – Pace:
As Many Rounds as Possible in 12 Minutes:
10 Box Jumps (30/24)
15 DB Thrusters (30/20)
20 Bicycle Crunches
10 Renegade Rows (30/20)

WOD 2 – Sprint:
For Time:
350m Row
30 Squats
25 DB Push Press (30/20)
20 Lateral Jumps of Parallette
15 Situp and Presses (30/20)
10 Burpees

Rest to Recovery and go again, everyone goes at least twice

 

 

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