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Wednesday September 7, 2016 CrossFit Stapleton- Denver, CO

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ATTENTION 

SUNDAY MORNING BOOTCAMP HAS MOVED BACK INSIDE

CLASSES ARE NOW IN THE GYM AT 8:30AM EVERY SUNDAY

WE WILL BE BACK OUTSIDE NEXT SUMMER!!!! 

For those of you who meet us in the park this summer – THANK YOU for an awesome season! 

 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Push Press x 2-4 reps (80-85%)
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (55/35)
Max Reps of Thrusters (75/55 lbs)
– Rest 60 seconds between sets.

– Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

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Fitness-

A. Four sets of:
Push Press x 5 reps (light and fast)
Rest 60 seconds
Plank x 60-90 seconds
Rest 60 seconds

B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
AMRAP – DB/KB Thrusters
– Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

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BOOTCAMP RX CLASS:

A. Against a 60 second running clock, for a total of eight sets, perform as many reps as possible of:
12 PERFECT push-ups
Max Reps DUs

  • Score is max number of DUs completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

B. 4x400m run trials!

  • Start a new run every 4 minutes on the clock
  • Note time for EACH run
  • Try to keep times as consistent as possible

C. Crossover Symmetry & Couch Stretch Cash-Out

– Spend 3-5 minutes on EACH!

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