FRCF Athletes
Please make sure to talk to your Personal Coach about the FRCF phone app which allows you to check the FRCF daily workout and leaderboard in real time. You can also track your workout results, attendance and membership data. Your Personal Coach can get you set up with it in just a couple of minutes.
The Master's Championship Photos
Photos from the event have been posted on Facebook.
FRCF Athletes FRCF Facebook Athletes
Awards FRCF Facebook Awards
Sponsors FRCF Facebook Sponsors
CrossFit Workout
General Warmup
550 meter run
HIIT 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)
10 green band squats
10 plank up-downs
10 abmat situps
Workout Specific Workout (start this at 20 past the hour)
Rotating EMOM for 15 minutes of:
14 KB snatches, light - up to 24 kg (16 kg)
7 ring dips
pullup warmup
Workout (start this at 40 past the hour)
3 rounds for time of:
400 meter run
21 hang power snatches, 75 lbs (55 lbs)
12 pullups, C2B if you can
Competition Team Lift
Take 15 minutes and warmup your split jerk double to 75%
Then
EMOM for 7 minutes of:
1 push jerk + 2 split jerks, start at 75% of your PUSH JERK and go up from there.
Rest 3 minutes
Then
EMOM for 7 minutes of:
1 split jerk, start where you finished the first EMOM and go up from there.
5 x 5 of clean pulls @ 115% of your max clean
Competition Team Skills
50 GHD situps
50 weighted GHD back extensions
Supplemental Workout
3 x 500 m row, on the 3 minute start interval at 70% effort
walk around and stretch for 3 minutes
3 x 500 m row, on the 4 minute start interval at 80% effort
walk around and stretch for 6 minutes
3 x 500 m row, on the 5 minute start interval at 90% effort
spend 20 minutes on mobility after, concentrating on your hips, hamstrings and lower back.
"Opposites are cures for opposites."
- Hippocrates
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