Workout of the Day

CrossFit Workout 4/21/17 Friday

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  sets of:
1 power clean
1 front squat
1 jerk
1 back squat
1 jerk
1 overhead squat

Do this up to your workout weight

Workout (start this at 40 past the hour)

5 rounds for time of:
1 barbell complex
150 meter run

Barbell Complex
1 power clean
3 front squats
1 push jerk
3 back squats
1 push jerk
1 overhead squat

You must do the entire complex without setting the bar down.  If you fail at any point, you must start that round again from the power clean.  You may rest with the bar in either the front rack or the back rack as long as you wish.  You just can’t put the bar back down on the ground.

You are scored two ways.  One score is the weight you use.  The other score is your time.

This has a 20 minute time cap.

Competition Team Lift

Snatch
Find your one rep max for the day.
Competition Team Skills

Spend 20 minutes upside down.

Supplemental Workout
On Friday, Saturday or Sunday, move your body for 3 hours straight.  Run, row, bike, swim, hike, XC ski, snow shoe, etc.  Or a combination there of.  But get your heart rate up for 3 straight hours.
CrossFit Workout 4/20/17 Thursday

TBT.  A long, long time ago……

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)

Rob Shaul Warmup
30 double-unders after each set

Rob Shaul Warmup
2 power cleans
1 lunge (each leg)
2 push presses
Repeat this 3 times each round.

Workout (start this at 40 past the hour)

3 rounds for time of:
550 meter run
30 overhead lunges, 24 kg (16 kg) total
15 box jumps, 24″ box (20″ box)

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.

CrossFit Workout 4/19/17 Wednesday

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 of squat clean and jerk, up to heavier than workout weight
easy 150 meter jog after each set

Workout (start this at 40 past the hour)

For time:
15 barbell thrusters
21 hang power cleans
12 barbell thrusters
15 hang power cleans
9 barbell thrusters
9 hang power cleans

So it is 15-12-9 reps on the thrusters.
It’s 21-15-9 reps on the hang power cleans.

The weight is the same for both, and it is one weight heavier than your Fran weight.  Ideally, 135 lbs for the men, 95 lbs for the women.

Competition Team Lift

Do the Skills workout.
Then do the Supplemental workout

Competition Team Skills

EMOM for 20 minutes of:
8 pushups
7 C2B pullups

Do all 15 reps every minute.

Supplemental Workout

20 x 400 meter row
Start every 3 minutes.
Start easy and get progressively faster as you go.

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 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 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
Snatch
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
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 Skip@FrontRangeCrossFit.com .

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

CrossFit Workout 4/15/17 Saturday

CrossFit Workout

Partner FGB Style

3 rounds of:
Row (Calories)
Toes-to-rings
Burpees
Wall ball shots
150 meter run

The partners alternate at each station.  One minute of work and one minute of rest at each station.  On the 150 meter run, you just do a sprint around the 150 meter course.

CrossFit Workout 4/14/17 Friday

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 10 of kettlebell swings, up to workout weight
5 goblet squats after each set
pull-up warm-up after each set

Workout (start this at 35 past the hour)

5 rounds for time of:
3 rounds of:
3 strict pull-ups
4 push-ups
5 goblet squats, 24 kg (16 kg)
Then:
400 meter run

So you do the three rounds of the pull-ups/push-ups/squats, then run 400 meters.  This is one round.  You repeat all of that 5 times.

This has a 25 minute time cap.

Competition Team Lift

Clean and Jerk
15 rounds, on the 2:00 start interval of:
1 power clean + 3 front squats 1 split jerk
Start at 70% and go up as you can.
Competition Team Skills

Do the supplemental workout.

Supplemental Workout
20 x 400 meter row, on the 3 minute start.
CrossFit Workout 4/13/17 Thursday

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)

Rob Shaul Warmup
a set of dips after each set

Rob Shaul Warmup
2 power cleans
1 lunge (each leg)
2 push presses
Repeat this 3 times each round.

Workout (start this at 40 past the hour)

5 rounds for time of:
20 overhead walking lunges, 24 kg KB (16 kg KB)
500 meter row

This has a 20 minute time cap.
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.

CrossFit Workout

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 of clean and jerk, up to workout weight
pull-up warm-up after each set

Workout (start this at 40 past the hour)

5 rounds for time of:
4 clean and jerks, 225 lbs/155 lbs (or 70% of your max)
6 bar muscle-ups (or 15 pullups)
150 meter run

This has a 20 minute time cap.

Competition Team Lift

Do the Skills workout.
Then do the Supplemental workout

Competition Team Skills

EMOM for 20 minutes of:
7 pushups
6 C2B pullups

Do all 13 reps every minute.

Supplemental Workout

10 x 500 meter row
Start every 4 minutes.
Make each one faster than the last

CrossFit Workout 4/11/17 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 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 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)

10 rounds for time of:
5 box jumps, 8-12″ taller than your normal box jump height
150 meter run

The height of the box should be high enough that you can’t bound
Competition Team Lift
Snatch
15 rounds, on the :90 start interval of:
1 squat snatch + 1 hang power snatch + 3 snatch balances
Start at 70% of your power snatch and go up if you can.
Competition Team Skills
5 rounds for completion of:
300 meter row
15 perfect pushups

Supplemental Workout

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