CrossFit Workout 4/18/17 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 .

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)

On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible (Ladies, sub-1:40/500 m pace)
Rest exactly 1 minute

Your  score is the total time, minus the 9 minutes of rest.

Competition Team Lift
EMOM for 20 minutes of:
squat snatch
Start at 70% of your power snatch and go up 5 lbs for a make, – 10 lbs for a miss.
Competition Team Skills
5 rounds for completion of:
150 meter run
10 hand stand pushups
Go to failure with strict HSPUs, then finish out the 10 reps with kipping HSPUs.

Supplemental Workout

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