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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

60s Pigeon Pose on Box each side to open hips

Then,

8 Minutes of:

10 Reverse Lunges in place (5 each)

8 Birddogs (4 each)

6 RDLs with an empty bar

4 Squat Cleans w. empty bar

Rest as needed.

Strength

Banded Deadlift (10 x 2 @60% of Monday + Band Tension. Every 60s.)

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

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

Metcon (Time)

Beginner Option:

4 Rounds, Rest 60s:

6 Burpees

6 Russian KBS

6 Goblet Squats

Accessory Work

Double Leg Banded Leg Curls (Accumulate 100)

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