CrossFit Workout 4/11/17 Tuesday

FRCF Combatives

Tuesday nights at 6:30 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 150 meter run
a set of toes-to-bar after each set
30 double-unders after each set

Workout (start this at 40 past the hour)

10 rounds for time of:
5 box jumps, 8-12″ taller than your normal box jump height
150 meter run

The height of the box should be high enough that you can’t bound
Competition Team Lift
Snatch
15 rounds, on the :90 start interval of:
1 squat snatch + 1 hang power snatch + 3 snatch balances
Start at 70% of your power snatch and go up if you can.
Competition Team Skills
5 rounds for completion of:
300 meter row
15 perfect pushups

Supplemental Workout

Airdyne Intervals
20 rounds of:
1 minute hard
:30 easy spin