Workout of the Day

CrossFit Workout 8/18/17 Friday

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(3 snatches + 3 clean and jerks) up to workout weight (try do link all of these reps.)
15 push-ups after each set

Workout (start this at 30 past the hour)

4 rounds for time of:
25 push presses, 95 lbs/65 lbs
50 calorie row
100 double-unders

20 minute time cap.

Lift

Take 20 minutes and max your clean and jerk

Skills 

10 rounds of:
1 minute hard on the airdyne
2 rope climbs
1 minute rest

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.

CrossFit Workout 8/17/17 Thursday

No, you don’t stretch enough.  Kaylie does.  But you do not.

Skills Hour with NFL Amy 
Thursdays through this summer
6:30 – 7:30 PM
This class is for anyone that has a specific CrossFit Skill that you wish to work on.  Amy will work on various Skills throughout the summer.  Talk to her at the gym and make requests  for the upcoming week.  It won’t by JUST skills.  You will get a great workout at the end of the hour as well.

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)

EMOM for 9 minutes of:
12 KB snatches, light
150 m run
A set of ring dips.

Workout (start this at 40 past the hour)

20 minutes for reps of:
10  two handed, Russian KB swings, 20 kg/12kg
10 lunges with the two KBs in the front rack position
150 meter run

Lift

Please make up a team lift from this week.

Skills 

Please make up a team skills workout from this week.

Endurance

Please make up a supplemental workout from this week.

CrossFit Workout 8/16/17 Wednesday

Bain is a salsa instructor.  WHO KNEW?!?!?!  This picture is from his Bachada class last weekend.

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 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 5 overhead squats, up to workout weight
30 double-unders after each set

Workout (start this at 40 past the hour)

21-15-9 reps for time of:
overhead squats, 135 lbs/95 lbs/65 lbs
box jumps, 24″ box (20″ box)

Lift

Split Jerk
EMOM for 20 minutes of:
1 power clean + 1 split jerk
Start at 70% and go up

Skills

10-9-8-7-6-5-4-3-2-1 reps for completion of:
hand stand pushups
toes-to-bar

Take as long as you need to in between the sets.  All sets must be unbroken.

Endurance

15 rounds of:
1 minute jog
1 minute hard run
CrossFit Workout 8/15/17 Tuesday

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 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 (3 deadlifts + 3 power cleans + 3 snatches) up to workout weight
pull-up warm-up in between

Workout (start this at 40 past the hour)

For time:
50 wall ball shots, 20 lbs/14 lbs
25 deadlifts, 135 lbs/95 lbs/65 lbs
50 pushups
25 power cleans, same weight
50 pullups
25 power snatches, same weight

You must use the same weight for each exercise.
20 minute time cap.

Lift

Split Jerk
EMOM for 20 minutes of:
1 push jerk + 1 split jerk
Start at 70% and go up

Skills

5 round for completion of:
2 minutes on the airdyne
2 rope climbs

Endurance

15 rounds of:
1 minute jog
1 minute hard run
CrossFit Workout 8/14/17 Monday

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)

Alternating EMOM for 12 minutes of:
10 overhead squat, 45 lbs
12 KN snatches, ascending weight to WOW
30 double-unders after each set

Workout (start this at 40 past the hour)

5 rounds for time of:
400 meter run
15 right arm KB snatches, 24 kg (16 kg)
15 left arm KB snatches, 24 kg (16 kg)

This has a 20 minute time cap.

Lift

EMOM for 20 minutes of:
2 back squats
Start at 70% and go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

6 x 1000 meter row, on the 6 minute start
CrossFit Workout 8/11/17 Friday

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(3 snatches + 3 clean and jerks) up to workout weight (try do link all of these reps.)
15 push-ups after each set

Workout (start this at 30 past the hour)

For time:
1.25 mile run (around the block)
30 snatches, 135 lbs/95 lbs/65 lbs
1.25 mile run (around the block)
30 clean and jerks, 135 lbs/95 lbs/65 lbs

Lift

EMOM for 20 minutes of:
20 double-unders
1 back squat

Start at 60% of your max and go up as you can.

Skills 

1o rounds of:
300 meter row
1 rope climb

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.

CrossFit Workout 8/10/17 Thursday

Throw Back Thursday

Skills Hour with NFL Amy 
Thursdays through this summer
6:30 – 7:30 PM
This class is for anyone that has a specific CrossFit Skill that you wish to work on.  Amy will work on various Skills throughout the summer.  Talk to her at the gym and make requests  for the upcoming week.  It won’t by JUST skills.  You will get a great workout at the end of the hour as well.

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)

EMOM for 9 minutes of:
12 KB snatches, light
150 m run
A set of ring dips.

Workout (start this at 30 past the hour)

As many rounds in 30 minutes of:
550 meter run
55 kettlebell snatches, 24 kg/16 kg
55 double-unders

Lift

Please make up a team lift from this week.

Skills 

Please make up a team skills workout from this week.

Endurance

Please make up a supplemental workout from this week.

CrossFit Workout 8/9/17 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-up (Start this at 20 past the hour)

5 x 3 of squat snatches, up to something that is heavy for you.
pullup warmup after each set

Workout (start this at 45 past the hour)

Amanda
9-7-5 reps for time of:
squat snatches, 135 lbs/95 lbs/65 lbs
muscle-ups

4:1 pull-ups to muscle-ups if you can’t do muscle-ups

Lift

Clean
EMOM for 20 minutes of:

1 squat clean + 1 front squat

Start at 70% of your clean and go up as you can.
Skills 

Do the endurance workout.

Endurance

10  x 500 meter row on the 2:00 rest interval

Try to hold your 2k race pace for each row.

CrossFit Workout 8/8/17 Tuesday

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 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 3 deadlifts, up to 315/215
30 double-unders after each set

Workout (start this at 30 past the hour)

21-15-9 reps for time of:
deadlift, 225 lbs/155 lbs
box jump, 24″ box/20″ box

Lift

Split Jerk
EMOM for 20 minutes of:
1 power clean + 1 split jerk
Start at 70% and go up

Skills

5 round for completion of:
500 meter row
2 rope climbs

Endurance

10 rounds of:
2 minute walk
1 minute jog
1 minute hard run
CrossFit Workout 8/7/17 Monday

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 clean, up to workout weight.
pullup warmup

Workout (start this at 40 past the hour)

8 rounds for time of:
4 bar muscle-ups
2 squat cleans

Star the cleans at 60% and go up by 10 lbs for the men and 5 lbs for the women.

If you can’t do the bar muscle-ups please do 12 pull-ups per round.

Lift

10 x 3 reps of back squat.  No time requirement
Start at 65% and go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

45 minute run as soon as you wake up