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Monday

Announcements

Spear Throwing Clinic April 6th from 6:30pm-8pm
ONLY 3 SPOTS LEFT
spearthrowingworkshop2018.wodifylive.com
Spring Running Clinic April 8th 10:30am
springrunningclinicatmscf2018.wodifylive.com
Spring Endurance Training will begin May 2nd 6am – June 6th
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Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

8 RDLs

8 Single Leg Glute Bridges on Floor (4 each)

8 Front Squats

8 X-Band Walks (8 left/8 right)

8 Reverse Lunges in Place (4 each)

Then,

2 Squat Cleans on Coaches call with barbell

*Add weight + repeat x 2 more sets

Strength

Banded Deadlift (Heavy 1. Rest 2-3:00.)

– 8-10 sets building in weight

– Shoot for 80% of current 1RM (no band)

– Drape band over the bar

– 400+# DL use your second heaviest band

– 300+# DL use a next heaviest band

– Less 300# DL use lighter band than 300+#

Metcon

Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)

Beginner: Sub Russian KBS for Squat Cleans
Compare to 12/1/2017

Metcon (Time)

Beginner Option:

4 Rounds, Rest 60s:

6 Burpees

6 Russian KBS

6 Goblet Squats

Accessory Work

1: Metcon (Weight)

Deadlift hold against a band: 60s @50% of 1RM.
*Grip-tester. This is 50% of your current 1RM, not what we did today.

2a: Reverse Crunch + Deadbug (3 x 10)

2b: Banded Good Mornings (Accumulate 50)

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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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