CrossFit Workout 4/17/17 Monday

FRCF Combatives
Tuesday night 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 .

This training is open to anyone that wishes to learn how to defend themselves.  FRCF member or not.

Gymnastics Class

Can you do 5 C2B pull-ups but still can’t do a bar muscle-up?
Can you do 5 ring dips and want to work on ring musble-ups?
Are you obstinate?

Awesome.  Talk to Pete about working on those skills.

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 3 squat snatches, up to workout weight
pull-up warm-up after each set

Workout (start this at 40 past the hour)

7 rounds for time of:
3 muscle-ups
3 burpees
3 squat snatches, 185 lbs/125 lbs (or 70%)
150 meter run

20 minute time cap.

Competition Team Lift

Workout #5

7 sets, on the 5 minute start interval of:
8 back squats @ Workout #3’s weight

Competition Team Skills

EMOM for 20 minutes of:
10 V-ups
5 Strict pull-ups

Do all 15 reps every minute.  If you can’t do 5 pull-ups the entire time, please pick a number that you think that you can hold for the entire 20 minutes.

Supplemental Workout

10 rounds of:
1 minute walk
1 minute jog
1 minute run