CrossFit Workout 1/19/18 Friday

Movement prep ( do this instead of the 90 rep)
10 Minutes for quality
:15-:30 bottom of push-up hold (only one set) Bottom of Push up Hold
10 slow plate/low box calf raises Calf Raises
6 half kneeling bottoms up KB presses e/side Half-Kneeling KB Press
15 light, unbroken wall balls (if you do 20/14 normally, do 12/8)

Directly into:

9 min emom
30 double unders
5 Shoulder to overhead working up to 135/95
pull-up warm-up

Directly into

5 Rounds Muscle up skill work (7min cap)

The point of this work is to help prepare you for muscle ups or fine-tune your technique if you already have muscle ups. If you do have muscle ups, you are welcome to do a few rounds of the skill work and a few rounds of muscle ups.

5 ring to hip swings Ring to Hip
1-3 strict ring dips with a pause at the bottom. If you don’t have a ring dip do ONE negative per round, as slow as possible.

CrossFit Workout
As many rounds and reps in 16 minutes of:
80 Cal Row
60 wall balls, 20 lbs/14 lbs
40 shoulder to overhead 95/65
20 box jump, 24″ box/20″ box
10 Ring Muscle Up (30 pull-ups)

Skills
4 rounds
10 Axle bar deadlifts (go as heavy as you can with picture perfect form)
3-6 strict false grip ring pullups
1 heavy farmers carry hold :30 (use the handles if 2 32kg are too light)
1 minute rest

Lift
This is all done without a rest. Ideally, preload the barbells (ladder style). If there isn’t space, make sure you have your changes laid out.

1 squat clean @ 50% every :10 x 10
@ 60% every :15 x 8
@ 70% every :20 x 6
@ 80% every :30 x4
@ 90% every 1:00 x 2

CrossFit Workout 1/18/18 Thursday

Warm-up
EMOM for 12 min of:
1: 20 high knees-focus on driving off the leg on the ground and 20 butt kicks- focus on using your hamstring to pull your heel towards your butt
2: :20 hanging l-sit/bent knee raise:L-sit Bent Knee Raise
3: 15/12 calories
4: 10 banded lunges total Banded Lunges

CrossFit Workout
On a 30 minute running clock

From 0-10
FT
550 m run-we’re supposed to have warm temperatures. If it’s too cold at 6 am, do a 700m row or 75 calories on the bike.
80 Air squats
60 situps

From 10-20
4 RFT
10 Burpees
10 v-ups
10 lunges e/leg

From 20-30
10 min row for calories
Every 2 min (including start) 5 ring pullups

Skills
4 rounds, without rest
100 calorie bike (80 women)
10 glute ham raises
10 hollow rocks

Lift
Every :90 for 30 minutes:
1 power snatch
Start @ 60%, and add 5 pounds for every made lift. Subtract 10 pounds for every miss.

CrossFit Workout 1/17/2018 Wednesday

FRCF is hosting a CrossFit Masters Specialty Course on February 24th and 25th.  This is a great cert to learn about working safely with the 40+ crowd.

For more information, go to:  https://training.crossfit.com/masters

Warm-up
Take 20 minutes and get up to a max effort for the day of:
1 clean and jerk
20 double-unders after each set

CrossFit Workout
7 rounds for time of:
1 clean and jerk @ 70%-ish
10 pushups
30 double-unders

If you can’t do double-unders, do 10 maximum effort tuck jumps instead.

Lift
Find your max for the day of:
box squat, 16″ box

CrossFit Workout 1/16/18 Tuesday

Front Range CrossFit will be hosting a CrossFit Level 2 Coaching Course on March 3rd and 4th.  For those of you that have your L1 and wish to continue your fitness education within the CrossFit Coaching system, this is a great opportunity to do so.

Registration link

Warm-up
5 x 3 of thrusters, up to something that is heavy for you
a set of the pull-up warm-up after each set

CrossFit Workout
For time:
10 muscle-ups (25 pull-ups)
25 thrusters, 75 lbs/55 lbs
1000 meter row
25 thrusters, 75 lbs/55 lbs
10 muscle-ups (25 pull-ups)

Lift
EMOM for 20 minutes of:
1 squat snatch
Start at 70% and go up as you can.  Continue to add weight as you can, but make sure that you stay on the minute start.

CrossFit Workout 1/15/18 Monday

Warm-up
3 rounds for quality of:
10 banded good mornings
30 double-unders
10 russian KB swings, 24 kg (16 kg) and higher
5 non bounding box jumps, up to workout weight

Then

5 x 3 deadlifts, up to workout weight

CrossFit Workout
21-15-9 reps for time of:
Deadlifts, 315 lbs (205 lbs)
Box jumps, 28″ box (24″ box)

This couplet is a sprint. The deadlift should be heavy but nowhere near your max. The box should be high but not so high that you hesitate and/or rest between reps. Pick options that are challenging but don’t slow you down.

Lift
10 x 6 reps, on the 3:00 start interval of:
back squat
Start at 65% of your one rep max and go up as you can.

CrossFit Workout 1/12/18 Friday

General Warm-up
9 min EMOM of:
1:30 behind the neck rack stretch. Make sure that the bar is fully in your hand.
2 :30 goblet squat hold
3 10 banded good mornings

Workout specific prep
12 min EMOM of:
1 Rowing sprint start
2 RFESS x6 e leg. Focus on keeping your chest up and pulling your knee back towards the box.
3 5 thrusters, building to 135/95
4 6-8 burpees over the bar, getting faster each round.

Workout
Try and hold yourself to something close to your sprint pace from last week on the burpees. Pick a weight that you will go unbroken for on the thrusters

9-6-3 reps for time of:
burpees over the bar
thrusters 95/65

3:30 cap

During your rest make sure to walk/row/bike. No sitting/laying down. Rolling around on the ground for a few seconds is permissible. 🙂

At the 10 minute mark……

9-6-3 reps for time of:
burpees over the bar
Interspersed with…..
9-9-9 row calories

4:00 cap

Move during your rest. walk/row/bike/ etc. See above for rolling.

At the 20 minute mark……..

9-6-3 reps for time of:
thrusters, 95/65
Interspersed with…..
9-9-9 r
ow Calories

3:30 cap

Score is your total time without the rest. These should be sprints.

Lift
Max something.  Your choice.

CrossFit Workout 1/11/18 Thursday

Warm-up
3 Rounds for quality
1:00 Lizard stretch each leg
12 bent over barbell rows, hands facing out
:30 hardish bike–rotate through. Don’t row.
:30 T-spine bridge each direction.

CrossFit Workout
5 rounds for reps
Min 1:  Ball slams 30/20
Min 2:  Double unders or single unders
Min 3:  Strict Pullups
Min 4:  Russian KB swings 24/16
Min 5:  Rest

Ski Prep Workout
EMOM for 20 minutes of:
10 wall ball shots
Use the heaviest wall ball that you can do 10 straight reps with.

CrossFit Workout 1/10/18 Wednesday

Warm-up
Alternating EMOM for 12 minutes of:
30 double-unders
10 tricep pushups
10 two handed KB clean and press, light

CrossFit Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
box jumps, 24″ box/20″ box
dips
kettlebell snatch, 24 kg/16 kg (each hand)

Lift
5 x 5 of deadlift
Don’t start counting the reps until you are at 65% of your one rep max.

CrossFit Workout 1/9/18 Tuesday

Warm-up
5 x 3 of clean and jerk, up to workout weight
interspersed with the pull-up warmup

CrossFit Workout
We are looking at a heat wave tomorrow.  So we are going to run.  (Sorry 6 AM.)
5 rounds for time of:
400 meter run
12 pull-up, C2B if you can
4 clean and jerks, 185 lbs/135 lbs

Lift
EMOM for 20 minutes of:
1 squat snatch + 2 snatch balances
Start at 70% and go up as you can.

CrossFit Workout 1/8/17 Monday

Warm-up
5 (1 squat snatch + 1 clean and jerk) up to workout weight
20 double-unders after each set

CrossFit Workout
As many reps in 12 minutes of:
1 squat snatch, 155 lbs/105 lbs
3 clean and jerks, same weight
30 double-unders

Lift
EMOM for 20 minutes of:
3 back squats
Do the first 10 sets at 70% of your max.  Then add weight if you can.