CrossFit Workout 12/20/16 Tuesday

Holiday Schedule Changes

Saturday, December 24th
Noon CrossFit Workout
All other classes are closed today.

Monday, December 26th
Noon CrossFit Workout
All other classes are closed today.

FRCF Combatives

Monday and Wednesdays at 7 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 (2 squat cleans + 3 push presses) heavier than your workout weight
A set of 20 double-unders after each set.

Workout (start this at 40 past the hour)

For time:
10 barbell thrusters, 135 lbs/95 lbs/65 lbs
50 double-unders
8 barbell thrusters, 135 lbs/95 lbs/65 lbs
40 double-unders
6 barbell thrusters, 135 lbs/95 lbs/65 lbs
30 double-unders4
4 barbell thrusters, 135 lbs/95 lbs/65 lbs
20 double-unders
2 barbell thrusters, 135 lbs/95 lbs/65 lbs
10 double-unders

Competition Team Lift

5 x 5 of deadlift
Start counting your sets of 5 at 75% of your one rep max.

Competition Team Skills

5 rounds for completion of:
10 hand stand pushups
2 rope climbs

Supplemental Workout

Airdyne Intervals
:20 hard effort
:40 easy spin
Repeat 8 times.
Rest 2 minutes
Repeat