blog

Tuesday

Announcements

Barbell Bettys Starts April 3rd a 10:30am 8 weeks
OCR Training Starts April 3rd at 6:30pm – May 8th
Spear Throwing Clinic April 6th from 6:30pm-8pm
Spring Running Clinic April 8th 10:30am
Spring Endurance Training will begin May 2nd 6am – June 6th

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

5 Yoga Push-ups

10 Banded Pushdowns

15 Banded Pull-aparts (slow + controlled)

Then with a barbell,

3 Rounds of:

5 Bent-over Rows

5 Push Press

3 Split or Push Jerks

15 Pec stretch after each set. Add weight + repeat

Strength

Push Jerk (1RM. Rest 2:00)

Build to a 1RM over the course of 8-10 sets from a rack.

– Try to beat your current max by 5#

– Beginner: 10 x 3 focusing on technique. Rest 90s.

Split Jerk (1RM. Rest 2:00)

Build to a 1RM over the course of 8-10 sets from a rack.

– Try to beat your current max by 5#

– Beginner: 10 x 3 focusing on technique. Rest 90s.

Scaling

Warm-up (No Measure)

Pull-up Scaling: Take 5 Minutes to Review and Set-up or Review Metcon Movements (Ring Rows in place of pull-ups for people that did 18.5 yesterday).

Metcon

Greenhouse (Time)

Every 5:00 x 4 Sets:

400 Meter Run

12 S2OH (135, 95)

12 Pull-ups

*Note: If any of your athletes performed 18.5 yesterday then change Pull-ups to 15 Ring Rows per round.

*Score = split from set #3

Rx+:(5 Sets) (15 Reps each) (C2B Pull-ups)

L3: (115, 75) (8 Pull-ups per round)

L2: (95, 65) (12 Band Assisted Pull-ups per round)

L1: (65, 35 Push Press) (12 Ring Rows per round)

*Alternate Scaling

400m Run = 400m Row or 90s Bike

Accessory Work

KB JM Press (3 x 15)

KB Hammer Curls (3 x 12)

Landmine Rotation (3 x 30 (total))

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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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