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 Skip@FrontRangeCrossFit.com .
This training is open to anyone that wishes to learn how to defend themselves. FRCF member or not.
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.
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
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 squat snatches, 185 lbs/125 lbs (or 70%)
150 meter run
20 minute time cap.
Competition Team Lift
7 sets, on the 5 minute start interval of:
8 back squats @ Workout #3’s weight
EMOM for 20 minutes of:
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.
10 rounds of:
1 minute walk
1 minute jog
1 minute run