Friday 12.11.2015

*Tonight's 6:30pm class will be replaced with Open Gym, due to our monthly coach's meeting.  We apologize for any inconvenience!**We will be running a second order for hoodies; if you are interested in getting one, please email adam@fullrangecrossfit.com with size, color, and quantity desired.

"FITNESS"

A. Every 2 minutes, for 30 minutes (5 sets of each):Station 1 – Deadlift x 4-6 reps @31X1(build up, using the first 2-3 sets to get to a heavy working weight)Station 2 – Half Turkish Get-Ups x 5 reps each arm(pause for 1 full second in each position of the get-up and focus on good positioning and stability)Station 3 – 45-60 second Nose-to-Wall Handstand HoldB. Three rounds for time of:10 Dumbbell Ground to Overhead15 Push-Ups200 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 30 minutes (5 sets of each):Station 1 – Deadlift x 3 reps(build in load with the goal of making the last two sets today’s heavy triple)Station 2 – Muscle-Ups x Max Reps in 45 seconds(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)B. Three rounds for time of:10 Dumbbell Ground to Overhead (50/35 #)15 Ring Dips200 Meter Run

"COMPETITION"

You can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Run 100 MetersRest 30 secondsx 12Rest 4 minutesAssault Bike 30 seconds @ 90%Assault Bike 30 seconds @ 50%x 10