FRCF Athletes
Please make sure to talk to your Coach about the new, free FRCF phone app, which allows you to check the daily leaderboard in real time as well as check for upcoming workouts and events. Your Coach can get you set up with it in just a couple of minutes.
CrossFit Workout
General Warmup
1000 meter row
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
:30 wall sit
:30 plank hold
:30 superman hold
Workout Specific Workout (start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
pullup warmup
10 reps of 2 handed KB press, start light and move up in weight
Workout (start this at 35 past the hour)
10 rounds for time of:
6 pullups
9 V-ups
12 lunges, total
150 meter run
If you can do muscle-ups, do 3 muscle-ups per round instead of the pullups.
This has a 22 minute time cap.
Competition Team Lift
Take 30 minutes and max a lift. You choose.
Competition Team Skills
5 rounds for completion of:
3 rope climbs
200 meter run
Supplemental Workout
5k row
"If Columbus had an advisory committee he would probably still be at the dock."
- Arthur Goldberg
Wow! Rhonda looks like she's levitating!!!
Posted by: Tim | September 26, 2014 at 08:20 PM
Textbook--full triple extension generating upward momentum on the barbell. Well done, of course, Rhonda!
Posted by: DANdrews | September 26, 2014 at 09:49 PM