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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)

KB Warm-up with 1 KB

10 Single Arm KBS (5 each)

10 1-Arm KB Squats (5 each)

10 Single Arm Push Press (5 each)

10 Single Arm KB Rows (5 each)

10 Single Arm Reverse Lunges (5 each)

10 KB Figure 8s

Then,

KB Snatch Progressions x 6:00

– KB Single Arm Swing

– KB High Pull

– KB Transition/Snatch

*Perform 5 Reps of each.

Strength

1a: DB Press (Seated. 4 x 10. Rest 30s.)

Neutral Grip

1b: Banded Pulldowns (4 x 15. Rest 30s.)

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Minute 1: 10 KB Snatch each (53, 35)

Minute 2: 15 Hollow Rocks

Minute 3: 10 KB Rows each (53, 35)

Minute 4: 15 SDHP (53, 35)

Minute 5: 100m Active Recovery Jog

*Score = total reps

L3: (45, 25)

L2: (35, 25)

L1: (35, 25 Single Arm Russian Swings for KB Snatch) (75, 55) (35, 25)

Accessory Work

Barbell Curls (21s: 3 x 7-7-7. Rest 60s.)

– Bottom + Middle + Full ROM.

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