blog

Tuesday

Mountain Strength CrossFit – Competition

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the “12 Days of NCFIT” workout with the class! Consider the additional “scale-ups”…

Clean & Deadlift — 225/155

DB Devil’s Press & Push Press — 50/35

Burpee Chest to Bar or Burpee Bar Muscle-Up

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 QUICK ROUNDS…

5 Bootstrappers

10 Squat Jumps

2 QUICK ROUNDS…

5 Push Ups

10 Plank Shoulder Taps

2 QUICK ROUNDS…

10 Empty Barbell Deadlift

5 Muscle Clean + Push Press

Workout

“12 DAYS OF NCFIT” (Time)

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Enjoy the class workout!

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