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Friday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Lats x 30s each

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight.

Strength

1: Rope Climb (Accumulate Volume. Rest 1-2 minutes between sets.)

– Adv: 10/8 Legless

– Int: 10/8 w. legs

– Beginner: Technique + 3-4 Half Climbs

– Newbie: 5 x 8-10 Inverted or Ring Rows

2: Handstand Push-ups (4 x 5-6. Rest 60s.)

– Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

3a: Supinated Grip Barbell Row (3 x 10. Rest 30s.)

3b: Trap 3 KB Shrugs (3 x 10-10-10. Rest 30s.)

4: Hollow Rock Hold (Reverse Tabata: 8 x 10s Work/20s Rest.)

Finisher

Overhead KB Carry (Max distance in 5:00 (53s, 35s))

*Single arm. Favor your weaker arm.

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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

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