CrossFit Workout 4/26/19 Friday

Warmup: Start this at 15:00
5 rounds:
3 back squats up to starting strength weight. First rep always 3111.
5 empty bar clean and jerks

Strength start this at 30:00
5 Rounds:
1 Back squat at 85+%. No fails in the first 4!
3 clean and jerks up to workout weight

CrossFit Workout: Start this at 45:00
For time with a 15:00 cap
2000m row
30 clean and jerks 95/65. RX+ 135/95

Coach’s Note
This is the rowing version of a MACC workout. If you would like to test the exact version of that workout, it’s a 2000m ski instead of row. For the back squats, they should be heavy, technically clean singles. If the first four singles feel good, feel free to hit a PR attempt. If it feels heavy, just stay at the heaviest weight that moves well. The clean and jerks should be light to moderate. It shouldn’t be above 60% of your max.

CrossFit Workout 4/9/19 Tuesday

Warmup- Start this at 15:00
8:00 for quality
10 Pullovers with a partner
10 abmat situps
10 kip swings

Workout Warmup- start this at 25:00
Level 1:
4 sets of:
8-12 hanging knee raises
an easy 150 row

Level 2:
4 sets of
4-8 unbroken toe to bar
an easy 150 row

CrossFit Workout: Start this at 35:00
For time with a 15:00 cap:
21-15-9
T2B
Medball situps

In between each round, 150 uneven farmers carry w 20/16; 16/12

Rx+
28-20-12
T2B
GHD
In between each round, 150 uneven farmer’s carry 28/24; 20/16

Midline: start this at 50:00
3 rounds
Supinated Deadlift Hold: 30 seconds @ 50% of DL
Alternating Push Up Shoulder Taps: x 10 w/3sp
1 Arm Overhead Hold: 30 seconds each side @ 33% of SP

Coach’s Note
This workout will stack fatigue in a big way. Manage your early sets so that you can keep going. The goal with this workout is to push the line of grip and hip flexor endurance without going over the line. Avoid getting to singles the whole time.

Conditioning
50 hang clean and jerks 135/95
at 3:00,6:00, etc 400/320m row

for your rest, row a 500/420 in 3:00.

15 Stone to shoulder/dball to shoulder 200/145
At 3:00, 6:00, etc 40/32 cal bike

rest bike 18/12 cal calories in 3:00

75 shoulder to overhead 95/65
@ 3:00, 6:00, etc 400/320m ski

CrossFit Workout 3/11/19 Monday

Warmup
3 rounds
6 goblet squats @ 3311 (three seconds down, pause in the bottom for 3 seconds)
30 double unders
:20 side plank/side
6 pvc cuban press @3111

Workout Weight
5 Rounds
5 thrusters up to 115/75
5 box jumps
10 pushups (if 10 is easy, do ring pushups instead)
10 ring rows (elevate your feet if you can)

CrossFit Workout
21-15-9
Thrusters 95/65
Box Jumps 24/20″
Bar facing burpees

RX+ is 28-20-12

Coach’s Note
This workout should be light for the thrusters. Try and make yourself move continuously through the box jumps and burpees. Each round in this workout should be daunting to try and do unbroken. It should feel like you can consistently keep your cycle time fast, and push for no more than 2 sets per round.

Conditioning
10 Rounds
15/12 cal bike
1 up and back empty yoke walk. Ladies, set up squat racks, and walk with 125 pounds on your back.

Lift
6:00 EMOM
A 5 Shoulder to overhead @ 50% of your split jerk
B 1 Split Jerk @ 85% of your split jerk

CrossFit Workout 1/25/19 Friday

Warmup

SFM warmup and then 3 rounds:
10 straight arm ring rows 3111 https://www.youtube.com/watch?v=EIdsaOWY3xc
10 pushup position shoulder taps/side https://www.youtube.com/watch?v=_ljW-TYy7Yo
10 vups
:30 wall facing handstand hold

Workout Warmup
3 Rounds:
Tuck lever hold AMSAP. Try and use the bar if you can. https://www.youtube.com/watch?v=BDYs4d0-dbs&list=PLPQLyEHjlHGGvEUGYlo-nFsupDkrkjh0_
3-5 hip to bar kips: Just the drive part of this video, no muscle up https://www.youtube.com/watch?v=4PYtRwMMNps
20 Hollow rocks
Free standing handstand hold play with a partner

CrossFit Workout
21:00 EMOM
A 8 T2B/Toes towards bar
B 3 Wall walks
C 10/7 cal bike

RX+
A 5 T2B+ 3BMU
B 20′ hs walk
C 12/9 cal bike

Conditioning
8 rounds 500/400m row rest 2:00 after

CrossFit Workout 1/24/19 Thursday

4 years ago, we lost a great friend to Front Range CrossFit, Samantha Silverman. Mike’s little sister was a wonderful young woman, who was taken from us all far to early.

We miss you, Sam.

We will be doing her workout today in her honor. She loved to lift heavy, so the listed weights are very heavy. Most of us can’t do those weights. Don’t let that stop you from doing this workout. You will do the workout at a weight that is super heavy for you.

Show up. Go Hard. Laugh with a friend. Tell someone you love them. Because you can.

Warmup
SFM, then:
10 minutes to warm up your snatch, clean and jerk, and pullups

CrossFit Workout
SAS

For time:
1 mile run (or 2k row if it’s cold/icy/snowing)
24 snatches, 185 lbs (125 lbs)
20 clean and jerks, 225 lbs (155 lbs)
15 muscle-ups

If you can’t do muscle-ups, please do 45 pullups.

This has a 40 minute time cap.

Skills
18 min EMOM
10 UB chest to bar
150/120m row
2-4 ring muscle ups

Lift
EMOM 10:00
1 Squat Clean and Jerk Start @ 80% and build as you’re able
then 3 rounds supersetted
5-7 Dual dumbbell prone row @ 3012
5-7 Dual Dumbbell incline bench press @ 3111

CrossFit Workout 1/23/19 Wednesday


Warmup
5:00 to practice double unders. Do this instead of rowing if you need the practice. Grab a coach if you need help.

Then SFM warmup

Then 3 rounds:
:30 hollow hold
:30 arch hold

CrossFit Workout
4 rounds
800/650m row
50 DU/30 stick jumps
10 hollow rocks

In class Mobility
1:00 Scorpion Stretch https://www.youtube.com/watch?v=NSLDV4N5Gl4
1:00 Banded lat distraction/side
1:00 supinated heart opener stretch https://www.youtube.com/watch?v=pBc5jcwLtvc

Extra Work
make anything up you missed

CrossFit Workout 7/12/18 Thursday

Warmup
3 rounds all together of:
1 length high knees
1 length high knees w/butt kicks
1 length a-skips
1 length b-skips

then 3 rounds with a partner of:
:30 medium weighted plank (partner places weight on)
:30 gentle partner assisted thoracic opener https://www.youtube.com/watch?v=PRGc9hcXGaQ
:30 mirror shuffle drill medium intensity
https://www.youtube.com/watch?v=qjSzGMxaw4Y

Workout Warmup
8 rounds of: E90s building in intensity of:
1 Flying 50 (dumpster to garage door). Start at the dumpster, build to a fast run, coast to a stop once you pass the garage door.

then:
3 rounds of
3 overhead split squats building to workout weight
3 bjsd
15 double unders

CrossFit Workout
For time:
800 m run

rest 3:00

6:00 AMRAP
6 OH Split Squats/side 45/30 or 20/12
6 BJSD
60 DU/30 stick jumps lowest height

Coach’s Note
The 800 is for time. Start off strong, and try and get faster over the second 400. Finish hard. The Overhead split squats may be awkward. Pick a weight that allows you to do 6 smoothly. Move fast and try and keep the double unders unbroken, or in large chunks.

Lift
Make up something

Conditioning
make up something

Skills
make up something

CrossFit Workout 6/1/18 Friday

Warmup
10:00 of:
Lazy side plank 8 breaths/side https://www.youtube.com/watch?v=kKMGAiDQRNw
T-spine rotation 8/side https://www.youtube.com/watch?v=GxOAf5xN9-8
3 Nordic hamstring curls https://www.youtube.com/watch?v=5JLd4OA_XXk
1 length up and back leopard crawl

Workout Warmup
6 rounds:
3 hang power cleans building above workout weight
2 slamball over shoulder, focusing on violently opening your hips.
:30 of rowing, building from very easy in the first round to an all out sprint your last round
rest 3:00 after the last rowing set, then start the 1k.

CrossFit Workout
For time:
1K row

3:00 rest

3 rounds for time:
8 hang power cleans 115/75
10 ball slams 30/20
8 burpees over the bar

If you are running, run a 550 for time.
If you are biking, do 90 calories for time.
If you can, please row.

Coach’s Note
I want this to be full effort on both pieces. Two scores today. Scale the hang power clean weight so you can do at least the first 8 unbroken.

Lift
Hit 5 power cleans between 85-95% of your max. Rest at least 3:00 b/t sets.

Skills
Spend 15:00 working on your worst CrossFit skill. Keep fatigue low, and reps technical.

Supplemental
Taper Week. No extra conditioning. Hit the WOD hard and fast.

CrossFit Workout 3/3/18 Saturday

Saturday workout schedule change
We are hosting a CrossFit Level 2 course this weekend at FRCF.  The CrossFit Room will be open at the following times:

Saturday 7:00 – 8:00 AM
Saturday 6:30 – 8:00 PM

Saturday Cook Park Workout
We will also be doing a workout at Cook Park at 9:00 AM on Saturday morning.  All are invited.  We will be meeting at the rugby field next to the community center at Cook Park.  The address is:

Cook Park
7100 Cherry Creek South Drive
Denver, CO 80224

CrossFit Workout 11/1/17 Wednesday

Warm-up
Alternating EMOM for 12 minutes of:
rowing sprint start
1 set of toes to bar
1 set of two-handed kettlebell push presses, ascending

Workout
3 rounds for time of:
30 calorie row
20 V-ups
10 push presses, 135 lbs/95 lbs/65 lbs/broomstick

Lift
EMOM for 20 minutes of:
1 squat clean, 70% of your one rep max