blog

Friday

Announcements

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

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of 20s Work/10s Rest of:

1a) Abmat Sit-ups

1b) Alt. Box Step-ups

1c) Hang Power Cleans w. empty Bar

1d) Banded Pull-aparts

*Move through all 4 movements for a total 2 rounds each

Skill Work

Warm-up (No Measure)

8 minutes of Jerk skill work

Strength

Split Jerk (1RM. Rest 2:00)

Take 8-10 sets to build to a 1-rep max

Compare to 3/27/2018

Push Jerk (1RM. Rest 2:00)

Take 8-10 sets to build to a 1-rep max

Compare to 3/27/2018

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 12 T2B

Minute 2: 12 Hang Power Cleans (115, 75)

Minute 3: 12 Push Press (115, 75)

Minute 4: 12 Box Jumps w. step down (24, 20)

Minute 5: 30m Bear Crawl

L3: (95, 65)

L2: (Knee Lifts) (75, 55) (20, 15)

L1: (Abmat Sit-ups) (65, 35) (20, 15 Step-ups) (15m Bear Crawl)

Accessory Work

1-arm DB Row (2 x 30 each side)

Bent-over Rear Delt Raises (2 x 30)

POPULAR Posts

Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.