Wednesday August 12, 2015 CrossFit Stapleton- Denver, CO

Workout nutrition guidelines by goal and body type

Body type	General goal	Pre-workout	During workout	Post-workout
Ectomorph	Muscle gain or endurance support	Eat normally 1-2h prior	1 P+C drink, BCAA drink, or water during	Eat normally 1-2h after
Mesomorph	Physique optimization or intermittent sport support	Eat normally 1-2h prior	1 P+C drink, BCAA drink, or water during	Eat normally 1-2h after
Endomorph	Fat loss or strength sport support	Eat normally 1-2h prior	1 BCAA drink or water during	Eat normally 1-2h after

Get additional information on

Workout Nutrition by clicking HERE

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 16 minutes (8 sets) of:
Shoulder Press x 2-3 reps @ 20X1

Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

B. Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps

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Fitness-

A. Four sets of:
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds

B. Five rounds for time of:
Push-Press x 10 reps
Lateral Barbell Jump Overs x 20 reps

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BOOTCAMP RX CLASS:

WOD:

AMRAP 25 Minutes:
Row 300 meters
15 Burpee Box Jumps (24/20)
Run 300 meters w/ Med Ball (20/14)
MyZone: Pace – Yellow/ Red