WE'RE BACK, 5th ANNUAL FOSSIL GAMES.
SAVE THE DATE SATURDAY AUGUST 18TH. REGISTRATION WILL GO LIVE IN LESS THAN TWO WEEKS.
SOLD OUT LAST YEAR SO GET YOU'RE FOSSIL FRIENDS TOGETHER AND LET'S GET AFTER IT!
Coach Erik Anderson has a new weight lifting program that he brought to my attention. I will be posting it on MWF for lift. Please take a good look at it. It is an outstanding program that will give you results. Any questions about the program Erik or myself will be glad to answer. You can contact us both at denverxfit@bladium.com
4th of July Crossfit schedule:
8:15 and 9:15am classes only.
Bladium will be open from 7am-4pm.
We will have a special 4th of July partner/team wod.
Warmup:
500 m row or 400 m run
Mobility:
CS/dynamic stretch
B warmup:
2 rounds of:
10 goblet squats
10 Push ups, one hand on KB. 5 each arm.
10 kb strict presses, 5 each arm
Workout warmup:
Bench press
2x5@75%, 3@85%, 3@90%, 3 @90%+
Workout:
75 Back squats 95/65, RX+115/75, RX++135/95. No racks.
At the top of each minute, including the start, Alternate between 25 double unders and 5 T2B..
Lift:
Erik Anderson (EA) new lift program, check it out. I will post on MWF
Friday
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 75%
*Set 8 – 2 reps @ 80%
*Set 9 – 2 reps @ 85%
*Set 10 – 2 reps 85-90%
C.
Every minute, on the minute, for 5 minutes (5 sets):
Split Jerk x 1 rep
*Set 1 @ 75% of 1-RM Split Jerk
*Sets 2-3 @ 80% of 1-RM Split Jerk
*Sets 4-5 @ 85% of 1-RM Split Jerk
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 – 5-6 reps @ 75%
*Sets 2-4 – 3 reps @ 85%
*Set 5 – 6 reps @ 75%
Skill:
Work on two goats for 10 min.