Front Range CrossFit Workout 6/15/19 Saturday

Warmup
3 Rounds:
Up and back fr carry
3 Tire flips
5 pushups/hspu
150 run

CrossFit Workout
5 Rounds each, you go I go style:
50m unbroken double kb front rack carry 16/12
5 tire flips

into

Accumulate 100 hand release pushups.
EMOM including start, both partners do 10 air squats

into (relay style, each person goes)
Run 550
Bike 40/30 cals
Run 300m

Rx+
24/16 FRC, HSPU

Lift
8 Rounds on the :90 for each lift:
Snatch
Clean and Jerk
start @ 83% and build as perfect technique allows

Then 2×1 @95%+

Midline Work
5 Rounds of
50m farmer’s carry @30% of max deadlift in each hand
1:00 Barbell glute bridge hold
:90 rest in between rounds

Lactate Tolerance Work
On the 2:00 Start by 8 rounds: 150/120m ski sprint

These should tail off. Go balls to the wall every time. It should be about 1:3 work to rest, which isn’t quite full recovery. The goal is to flood yourself with lactate and then hold on as much as you can.

CrossFit Workout 7/12/19 Wednesday

Warmup
Every :75 for 8 rounds
2 back squats @ 2211, building to strength weight.
Every other round, also do 2 half kneeling strict presses/side

Strength
Every 5:00 for 5 rounds
Back squat 5×5 93%
Strict press 5×10/arm
10 Stick jumps/du

CrossFit Workout
10:00 AMRAP
8 BFB
32 stick jumps 20″”/12″”

RX+
12 BFB
60 DU

Coach’s Note
These back squats should be heavy. They’re straight sets the whole way. The workout should be possible to do unbroken, but challenging. The only reason to rest will be breathing–try and go out at a pace that you can maintain.

Gymnastics
8×8 Strict Ring dips
rest :30 in between rounds

Running Intervals
:30/:30 run x 6 rounds.
Rest 3:00
x3 sets.

CrossFit Workout 6/5/19 Wednesday

Warmup
3 lengths each of:
High knees
Butt kicks
Carioca/side

Then do the kb warmup.

Workout Warmup
3 rounds
3 snatches Up to wow
3 kb snatches/side
5 BJO

CrossFit Workout
30:00 EMOM
A 3 Snatches. Start @75/55 and add 10/5 until you get to 115/75. Then stay there.
B 4 box jump overs+8 total kb snatches 24/16
C 150 run

Last round, max snatches and kb snatches. Score is total reps.

Rx+ Start @ 115/75 go up to 155/105, 6 BJO
Scaled: Stay at 75/55 the whole time, 12/8 on the kb snatch

Lift
Hang Power Snatch 5×3 @80-85%

Mixed Conditioning
8 rounds
20/14 cal bike
300m run
rest 1:00

Score is slowest round.

CrossFit Workout 6/3/19 Monday

Warmup
2 rounds
3 hang muscle cleans 30-50%
:25 star plank/side

3 rounds:
3 hang power cleans 50-75%
:25 star plank/side

Lift
On the 3:00 start x 5 rounds:
Hang Power clean 5×3 80-85%
Lat pulldown 5×12 https://www.youtube.com/watch?v=Qgb1YF7vNRQ

CrossFit Workout
For time:
20 Power cleans 135/95
EMOM, including start, 12 abmat situps
400m run (obviously no situps here)

rest 3:00

Repeat at 115/75, and go faster.

Rx+ 25+25 and 8 GHDs
Scaled HPC 95/65, 75/55, 6 feet anchored situps

Coach’s Note
You only run once each go round. This is going to be grippy and fast. Make sure that you are keeping good form on the cleans, but this workout is all about the transitions from 12 abmat situps to the power cleans. Think 55-65% for the first go through, and 45-55% for the second. You should be done with the cleans in 2-3 minutes each round. I think it might be possible to do the second round in 1 minute, but you’ll have to fly.

Gymnastics
10 sets
2 RMU+5 ring swings

Midline
5 rounds:
15m double kb OHWL–unbroken, pick a weight that is challenging but doable
6 Stone shoulder
rest 2:00 in between rounds

CrossFit Workout 5/31/19 Friday

Warmup
12:00 EMOM
A 4 rounds of 3 back squats @ 2211 up to first strength weight (then change your weights)
B 3 half kneeling strict press/arm @ 2112
C 150 run

Lift
Every 5:00×5 Rounds
Back squat 5 reps building from 70%
Half kneeling Strict press 15/arm
3 BBJO Up to workout height

CrossFit Workout
For time with a 15:00 cap:
40 Wallballs 14/8-10 pounds
400m run
20 Burpee box jump overs 24/20
30 wallballs 20/14
300m run
15 BBJO
20 wallballs 30/20
150 run
10 BBJO

Rx+ 50/40/30 for wallballs, same weight
30/20/10 for BBJO

Scaled:
Wallball weights
8/4
14/8-10
20/14 and 15/10/5 to 20/16 BBJO

Coach’s Note
The point of this workout is to mix and match wallball weights. Use a light ball, your normal ball, and a heavy ball. If you normally use a 4 pound ball, go to a lower target for the light ball. This time cap is tight. You have to hold onto that first set of wallballs way more than you want to if you hope to finish.

Conditioning
:30/:30 bike for 8:00×3 rounds with a 6:00 rest in between rounds

Lift
Push Jerk 5×4 @75-80% of Push Jerk
Front Rack Bulgarian SS 5×15/leg

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