CrossFit Workout 12/13/16 Tuesday

FRCF Christmas Party
December 17th, 5:00 – 8:00 PM
Historian’s Ale House
24 Broadway, #102
Denver, CO 80203

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 jerks) heavier than your workout weight
a set of 5 box jumps, ascending in height
10 kettlebell clean and jerks, ascending in weight (total)

Workout (start this at 40 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squats, 135 lbs/95 lbs/65 lbs
Box Jumps, 4-8″ higher than your normal box height (no bounding)
One Arm Kettlebell Clean and Jerk, 24 kg (16 kg) Each hand

Competition Team Lift

12 rounds, on the :90 start interval of:
3 position snatch (each snatch is a squat snatch)
Start at 65% and go up as you can.

Competition Team Skills

50 GHD Back Extensions
50 GHD Situps
50 GHD Hip Extensions

Supplemental Workout

Airdyne Intervals
2:30 easy spin
:30 hard effort
Repeat 10 times.

CrossFit Workout 11/24/16 Thursday

Thanksgiving Schedule

Thursday, November 24th
10:00 AM CrossFit Earn Your Turkey Workout

Friday, November 25th
10:00 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit

The Weight Room will be open from 4-6:00 PM.

Saturday, November 26th
Back to the regular schedule.

Thanksgiving Earn Your Turkey Workout

Not telling.  But it will be a fun, very difficult workout.

Scott and Diana get ready for the CF Games!

Diana Rudolph (Master women 50-54) and Scott Olson (Master men 60+) are in CA at the CF Games.

Their competition starts tomorrow. We will have it on live at the gym. Watch at Games.CrossFit.com.

We all wish them the best! Enjoy it! We are so excited for you!

 

ZA Training 2/17/16 Wednesday

10 rounds,  on the 2:00 start interval of:
20 calories on the air dyne
2 pistol shots from the holster at target 1 (5 meters at 12 o-clock)
2 pistol shots at target 2 (5 meters at 3 o-clock)
150  meter run
2 pistol shots from the holster at 10 meters on target 1
2 pistol shots at 7 meters at target 1
2 pistol shots at 5 meters at target 1
2 pistol shots at 5 meters at target 2
2 pistol shots at 5 meters at target 1

CrossFit Workout 2/16/16 Tuesday

General Warm-up

550 meter row

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-u(start this at 20 past the hour)

Alternating EMOM for 15 minutes of:
12 goblet squats, light
12 kettlebell clean and jerks, same bell
pullup warmup

Workout (start this at 40 past the hour)

For time:
90 double-unders
9 muscle-ups
9 squat clean thrusters, 135 lbs/95 lbs/65 lbs
80 double-unders
8 muscle-ups
8 squat clean thrusters, 135 lbs/95 lbs/65 lbs
70 double-unders
7 muscle-ups
7 squat clean thrusters, 135 lbs/95 lbs/65 lbs

If you can’t do muscle-ups, please do 27/24/21 reps of pullups.

20 minute time cap.

Competition Team Lift

Squat Snatch
10 rounds, on the 2:00 start interval of:
1 squat snatch + 1 hang squat snatch
Start at 75% and go up as you can.

Competition Team Skills

Alternating EMOM for 20 minutes of:
10 heavy russian KB swings
Easy 150 meter jog

Supplemental Workout
10 x 30 calories on the airdyne, on the 3:00 start
These are hard efforts.

Competition Program 9/30/15 Wednesday

Competition Team Lift

Clean pulls
5 x 6 clean pulls, on the 2:00 start
110% of your clean

Snatch Balance
5 x 4 reps, on the :90 start
Start at 80% of your max snatch and go up from there.

Competition Team Skills
5 rounds for completion of:
300 meter row
a set of ring muscle-ups
Supplemental Workout
60 minute run
Uptempo at 10,20,30,40 and 50 minutes, for a hard 2 minute effort.  Walk for 1 minute after the hard effort and then back to a moderate pace.

Competition Program 9/28/15 Monday

Competition Team Lift

Squat Snatch
EMOM for 20 minutes of:
1 power snatch + 1 hang squat snatch
Start at 75% and go up as you can.

Back Squat
8 x 2 reps, on the 2:00 start of:
back squat, start at 80% and go up

Competition Team Skills
40 kipping, flat HSPUs
30 kipping, ext range HSPUs
20 strict, flat HSPUs
Supplemental Workout
30 minute hungry run

Competition Program 9/26/15 Saturday

Competition Team Lift

5 x 10 reps, on the 3:00 start of:
back squat @ 50% of your max deadlift

Competition Team Skills
20 minutes of goat work
Supplemental Workout
5k row

Competition Program 9/25/15 Friday

Competition Team Lift

Clean and Jerk
10 rounds, on the :90 start interval of:
1 squat clean + 1 front squat + 1 split jerk

Start at 75% and go up as you can.
Competition Team Skills
5 rounds for completion of:
50 calories on the air dyne
10 strict hand stand pushups
Supplemental Workout
10 rounds of:
1 minute walk
1 minute jog (4/10)
1 minute hard run (8/10)

Competition Program 9/23/15 Wednesday

Competition Team Lift

Front Squat
Take no more than 20 minutes and work up to a heavy front squat double.

Snatch Grip Push Jerk
6 sets of 3 reps, on the 2:00 start
Start at 80% of your max snatch and work up from there.

Competition Team Skills
Take 20 minutes and work on linking bar muscle-ups.  Work on being efficient on the descent.  If you are already good at it, do 5 max sets spread out over the 20 minutes.
Supplemental Workout
10 rounds of:
2 minutes rowing, starting at a moderate pace
1 minute off the rower, walking and doing mobility
Row for a further distance on every 2 minute work effort.