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
5 x 5 of deadlift
Start counting your sets of 5 at 75% of your one rep max.
5 rounds for completion of:
10 hand stand pushups
2 rope climbs
Supplemental Workout
:20 hard effort
:40 easy spin
