Monday May 18, 2015 CrossFit Stapleton- Denver, CO
MEMORIAL DAY SCHEDULE
This upcoming weekend we will have a revised schedule for the Memorial Day Weekend…
Please be sure to check ZP for class schedule!
Friday 5/22- NO 5:30pm class
Saturday 5/23- ONLY 8am Class (TEAM STYLE MURPH!)
Sunday 5/26- NO CLASS
Monday (Memorial Day) 5/27- 6am and 9:30am class ONLY
Check out the full schedule HERE
CROSSFIT CLASSES:
Performance-
A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
– Rest 2 minutes between sets.
B. Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
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Fitness-
A. Three rounds of:
Back Squat x 8-10 reps @ 3011
(same weight as you used on April 30, 2015)
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
B. Four sets of 3-minute sprints of either:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
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BOOTCAMP RX CLASS:
3 Rounds for Total Reps:
1 Minute Ball Slams (30/20)
1 Minute Russian Twists (30/20)
1 Minute Situp and Presses (30/20)
1 Minute DUs (sub attempts or jumping squats)
1 Minute Rest
MyZone: Pace/ Yellow
Rest 3 minutes… then…
AMRAP 14 Minutes:
400m Run
10 Wallballs (20/14)
10 Renegade Rows (30/20)