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Wednesday September 19, 2018, CrossFit Stapleton – Denver, CO

18
Sep

Wednesday September 19, 2018, CrossFit Stapleton – Denver, CO

SWAG – REP YOUR BOX! 

Shirts/Tanks/Zip-Ups/STICKERS 

Shirts and Tanks 

Lightweight Hoodies

Glass Interior Bumper Stickers (large!)

Mini 3” ‘Everywhere’ CFS Stickers

#repyourbox #homegym #cfsswag #swaggy

 

CROSSFIT CLASSES:

Performance-

A. Deadlift:
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

 

B. For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)

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Fitness-

A. Deadlift:
10 Reps x 6 Sets

– Rest 2-3 minutes between sets.

– Working with a VERY moderate load that you can maintain SOLID form for 10 reps at a time.

 

B. 2 Rounds – For time:
15 Calories of Assault Bike (or 20 on Concept 2 Rower)
25 Jumping Pull-Ups (with control on the decent OR Ring Rows)

100-Foot Walking Lunges (BW)

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 5 Kettlebell Thrusters @ 55X5 (Strict Tempo)

A2. 10m Dumbbell Death March

 

B. 3 Rounds:

B1. 7/side Kettlebell Front Rack Lateral Step Over (box height so knee is bent at 90 degrees)

B2. 5-8 Wide Grip Strict Pull Up

B3. 10 Meter Heavy Dumbbell Push Bear Crawl

 

C. 3 Rounds:

50 Foot Dumbbell Walking Lunge

50 Wallballs

50 Double Unders

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