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 .
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(power clean + squat clean), up to workout weight
pull-up warm up after each set
Workout (start this at 40 past the hour)
25-20-15-10-5 reps for time of:
squat cleans, 135 lbs/95 lbs/65 lbs
If you can do muscle-ups, please do 10-8-6-4-2 reps of muscle-ups instead of the pullups.
This has a 20 minute time cap.
Competition Team Lift
Max your back squat. Do this before your CrossFit Workout if possible.
Competition Team Skills
5 rounds for completion of:
150 meter run
4 rope climbs
15 rounds of:
1 minute hard
1 minute easy spin