Mountain Strength CrossFit – Competition

A. CONDITIONING

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Distance HS Walk

*Goal of this session is a easy sweat and skill development.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate)

:30 Swinging Arm Crosses

:30 Arms Up & Back

:15 Doorway Stretch / Each Side

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2 Right Leg Single Unders

R3 & R4 Left Leg Single Unders

R5 – R8 Single Unders

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (5-5-5)

5-5-5

Strict Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

(Score is Weight)