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

Advanced Skills Class

Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

5 Minutes of Dynamic Circle Warm-up.

Then grab a barbell and a band and complete:

3 Rounds of:

2 Push Press

2 Push Jerks

2 Split Jerk

25 Banded Pulldowns

*Add light each + repeat adding weight each set. These can be done from the rack with a partner.


1a: Split Jerk (4 x 2 @80%, every 90s)

1a: Push Jerk (4 x 2 @80%, every 90s)

1b: Split Jerk (4 x 1 @85%, every 60s.)

1b: Push Jerk (4 x 1 @85%, every 60s.)


Metcon (No Measure)

EMOM 20:

Minute 1: 30 Shoulder Taps

Minute 2: 10/6 Strict Wide Grip Pull-ups

Minute 3: 10 Box Jumps w. step down (24, 20)

Minute 4: 10 KBS (53, 35) + 30 Double Unders

Minute 5: 60s Single Unders

Rx+:(7m HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)

L3: (6/3 Strict Pull-ups)

L2: (Band Assisted Pull-ups) (35, 25) (30s of Double Under Attempts)

L1: (12 Ring Rows) (20, 15) (35, 25 Russian Swing) (30 Single Unders) (Minute 5 Complete Rest)

Accessory Work

Banded Pull Aparts (Accumulate 200)

KB Side Bend (Accumulate 100 (50 each))


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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