blog

Monday

Mountain Strength CrossFit – Competition

A. CONDITIONING

Metcon (No Measure)

1 SET

10:00 Ski

10:00 Bike

10:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Into…

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog

5 Tempo Push-Ups (3111)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×3)

3×3

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

(Score is Load)

Snatch Balance (3×1)

3×3

Non-Heaving Snatch Balance

(Score is Load)

then…

3×1

Heaving Snatch Balance

(Score is Load)

Snatch (2-2-2-2-2)

2-2-2-2-2

Snatch

For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.

(Score is Load)

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.