Workout of the Day

FRCF Combatives

Monday and Wednesdays 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 3 of push presses, up to hevaiver than workout weight
a set of the pullup warm up after each set
20 double-unders after each set

Workout (start this at 40 past the hour)

As many rounds in 12 minutes of:
12 pullups
12 push presses, 135 lbs/95 lbs/65 lbs
50 double-unders

Chin over pullups.  Heavier push presses than you do Fran with.

Competition Team Lift

Snatch

EMOM for 20 minutes of:
1 squat snatch
Add 5 lbs for every make.
When you miss one, take one minute completely off and then retry that weight.  If you make it, wait an additional minute and attempt another 5 lbs increase.  Do this until you miss.
Once you miss, take 15 lbs off and start again on the minute.

Competition Team Skills
5 rounds for completion of:
150 meter run
hand walk across the gym

Supplemental Workout

Airdyne Intervals
10 rounds of:
1 minute hard effort
2 minute easy spin

FRCF Combatives

Monday and Wednesdays 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.

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 5 of barbell thrusters, up to 135 lbs/95 lbs
a set of strict pullups

Workout (start this at 40 past the hour)

For time:
42 V-ups
21 barbell thrusters, 95 lbs/65 lbs
30 V-ups
15 barbell thrusters, 95 lbs/65 lbs
18 V-ups
9 barbell thrusters, 95 lbs/65 lbs

Competition Team Lift

Max your 1 rep back squat

Competition Team Skills

5 rounds for completion of:
50 double-unders
3 rope climbs

Supplemental Workout

An easy 5k run.  Performed as soon as you wake up in the morning.

Today is our first Friday Night Lights of 2017.  We will run heats of this workout from 4:30 – 7:30 PM.  Bring some food and beverages so that you can hang out after your heat and cheer/heckle your friends as they suffer through the workout.  It is always fun on Friday night during the Open.

CrossFit Open Workout  17.1

For Time:
10 Dumbbell Snatches, 50 lbs (35 lbs)
15 Burpee Box Overs, 24″ box (20″ box)
20 Dumbbell Snatches, 50 lbs (35 lbs)
15 Burpee Box Overs, 24″ box (20″ box)
30 Dumbbell Snatches, 50 lbs (35 lbs)
15 Burpee Box Overs, 24″ box (20″ box)
40 Dumbbell Snatches, 50 lbs (35 lbs)
15 Burpee Box Overs, 24″ box (20″ box)
50 Dumbbell Snatches, 50 lbs (35 lbs)
15 Burpee Box Overs, 24″ box (20″ box)

20 minute time cap.

Link to the workout details:  https://games.crossfit.com/workouts/open/2017/17.1?division=1&workout_type=rx

General Warm-up

550 meter row

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 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 hang power cleans, up to something that is heavy for you.  You must do all of them linked.
An easy 250 meter row after each set

Workout (start this at 40 past the hour)

As many rounds in 10 minutes of:
10 kettlebell swings, 24kg (16 kg)
20 pushups
30 calorie row
20 air squats
10 burpees

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills

Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

FRCF Combatives

Monday and Wednesdays 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-u(start this at 20 past the hour)

5 x 3 power snatches, up to 135 lbs/95 lbs
pull-up warm-up after each set

Workout (start this at 40 past the hour)

As many rounds in 7 minutes of:
10 power snatches, 75 lbs/55 lbs
3 bar muscle-ups (5 pullups + 5 ring rows + 5 pushups if you can’t do bar muscle-ups)

Competition Team Lift

Clean and Jerk
EMOM for 20 minutes of:
1 power clean + 1 split jerk
Start at 65% of your max and go up as you can.

Competition Team Skills

5 x 10 hand stand pushups
After each set, run an easy 150

Supplemental Workout

10 rounds of:
1 minute easy run
1 minute hard run

FRCF Combatives

Monday and Wednesdays 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 5 of power cleans, up to workout weight
a set of ring dips after each set

Workout (start this at 40 past the hour)

For time:
1000 meter row
100 double-unders
50 walking lunges
25 power cleans, 135 lbs, 95 lbs

Competition Team Lift

Snatch

10 rounds, on the 2:00 start interval of:
1 power snatch + 1 hang squat snatch + 1 squat snatch
Start at 60% and go up as you can.
All of the lifts must be linked.  No dropping till after the last lift.

Competition Team Skills
5 rounds for completion of:
150 meter run
hand walk across the gym

Supplemental Workout

Airdyne Intervals
10 rounds of:
2 minute hard effort
1 minute easy spin

FRCF Combatives

Monday and Wednesdays 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.

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)

10-5-5-3-3-1-1-1-1 of:
barbell thruster.  Set a new max.
Pull-up warm-up in between

Workout (start this at 45 past the hour)

As many rounds in 7 minutes of:
10 pullups, chin over
12 thrusters, 95 lbs (65 lbs)

Competition Team Lift

Workout #7
EMOM for 20 minutes of:
3 back squats

Add 10 lbs from Workout #4 (the last time you did the 20 EMOM)

Competition Team Skills

5 rounds for completion of:
15 GHD Back extensions
15 GHD Sit-ups
15 GHD Hip extensions

Supplemental Workout

An easy 5k run.  Performed as soon as you wake up in the morning.

CrossFit Workout

Kumi’s Birthday Workout

Partner Workout, All rep numbers are performed as a team.
For time:
15 muscle-ups (30 pullups and 30 dips)
50 Toes-to-Bar, Partner hangs from pull up bar
50 squat snatches, 95 lbs/65 lbs (partner holds second bar of the same weight overhead)
50 cleans, 145 lbs/95 lbs (partner holds second bar of the same weight in the front rack)
50 burpees (partner holds a plank)
15 muscle-ups (30 pull ups and 30 dips)

General Warm-up

550 meter 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-u(start this at 20 past the hour)

5 x 3 deadlifts, up to the weight you are going to attempt in the workout
30 double-unders after each set

Workout (start this at 40 past the hour)

Complete as many rounds and reps as possible in 15 minutes of:

9 deadlifts, 155-lbs (105 lbs)
12 push-ups
15 box jumps, 24-in. box (20″ box)

Competition Team Lift

Max for the day of:
clean and jerk
Competition Team Skills

5 rounds of:
20 pistols, alternating legs
40′ of hand walking

Supplemental Workout
Here in Colorado, it’s going to be in the mid 60s.  Get out and enjoy weather today.  Spend 2 hours breathing moderately hard in today’s beautiful weather.

General Warm-up

550 meter row

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 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)

5 (3 power cleans + 3 front squats + 3 push jerks) up to the weight for Grace.
Pullup warmup after each set

Workout (start this at 35 past the hour)

For time:
21-15-9 reps for time of:
thrusters, 95 lbs/65 lbs
pullups, chin over
After all reps are done, run a 550 meter run.

At the 15 minute mark……….

30 reps for time of:
ground to overhead, 135 lbs/95 lbs
After all reps are done, run a 550 meter run.

Your score is the total amount of time worked, including the run.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills

Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.