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Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Dynamic Warm-up then with a barbell + band

3 Sets of:

5 Push Press

5 Bent-over Rows

5 Barbell Curls

5 Front Squats

10 Slow + Controlled Banded Pulldowns

*Add light weight + repeat

Strength

Weighted Chin-ups (1RM. Rest 2:00)

– Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo

– 2121

– Partner Assisted: Accumulate 20 challenging reps

– Beginner: Accumulate 50 Barbell Rows

Metcon

Roundabout (Time)

For total time:

21 S20H (135, 95)

800 Meter Run

Rest 2:00

15 S20H (155, 105)

600 Meter Run

Rest 2:00

9 S20H (185, 115)

400 Meter Run

Rx+:(135, 95) (185, 115) (205, 125)

L3: (115, 75) (155, 105) (165, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55 For all rounds)

22:00 Cap Including Rest

Accessory Work

1a: Banded Plank Row (3 x 10-12 ea. Rest 10s.)

1b: DB Curls (3 x 10-12. Rest 10s)

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