blog

Tuesday

Announcements

10 year party: Friday June 29th Tickets here: https://goo.gl/9eU9tw
Pre/Teen CrossFit Class – For Middle School and High School Athletes. Tues/Thu 3pm Session 01 starts 7/10, Session 02 Starts 8/07 http://www.mountainstrength.com/teens

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5 of:

10 Walking Lunges w. a twist

30 Single Unders

20 Lateral Jumping Jack Shuffle

Then with a barbell,

2 Sets of:

8 BB Rows

8 Hang Muscle Cleans

8 Yoga Push-ups

25 Banded Pull-aparts

Rest as needed between sets.

Strength

Close Grip Chin-ups (Strict. 5 x 5. Rest 60s.)

Options:

– Weighted

– Body Weight

– Partner Assisted

Metcon

MJ (Time)

For total time:

21 Hang Power Cleans (135, 95)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

42 Barbell Rows (135, 95)

60/50 Push-ups

500 Meter Row

L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Push-ups)

25:00 Cap

*Alternate Options

500m Row = 2:00 Bike
Compare to 2/27/2018

Accessory Work

Banded Face Pull (Accumulate 200 reps)

*Complete sets of 50 at a time. These should burn.

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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

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