blog

Sunday

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:

3 Power Cleans

3 Front Squats

3 Jerks

Foam Roll each quad x 20s each

*Add weight each set

Then,

2 Rounds of:

8 Walking Lunges

8 Push-ups

8 Hollow Rocks

Foam roll each lat x 20s each

Strength

1: Power Clean and Jerk (4 x 2, adding weight each set. Rest 60-90s.)

*Split Jerk

2a: Barbell Row (3 x 6-8. Rest 45s.)

*Add weight each set

2b: DB Reverse Lunges ( 3 x 6-8 ea. Rest 45s.)

*Add weight each set

Metcon

Metcon (Calories)

AMRAP 5:

Max Calories Row

Rest 60s

Metcon (Calories)

AMRAP 4:

Max Calories Bike

Metcon (AMRAP – Reps)

AMRAP 3:

Max Clean and Jerks (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Options:

Clean + Jerks: DB Thrusters (light)

*Score = total reps

Cool Down

Warm-up (No Measure)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing

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.