blog

Tuesday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

DB Warm-up. Grab two light DBs and partner up. One athlete completes a set then their partner goes x 6 reps each movement:

– DB Front Squat

– DB Walking Lunges (6 each leg)

– DB Push Press

– DB Renegade Rows (6 each side)

– DB Hammer Curls

– DB Thrusters

– DB Front Squats

– DB Reverse Lunges

– DB RDLs

Strength

1a: Weighted Close Grip Chin-up (5 x 3-4. Rest 60s.)

Adv: Added Weight

Int: Bodyweight

Beg: Partner Assisted

1b: Weighted Bar Dips (5 x 4-5. Rest 60s.)

Adv: Added Weight

Int: Bodyweight

Beg: Partner Assisted (partner holds feet same way as they do for pull-ups)

Metcon

Metcon (Time)

4 Rounds of:

100 Single Unders

30 Walking Lunges (BW)

20 Renegade Rows (total reps)

10 DB Push Press

Rest 90s

*Athlete choice of DB weight today.

*Score = slowest split

L1 Metcon:

4 Rounds of:

60 Single Unders

20 Walking Lunges

16 Renegade Rows

10 DB Push Press

Rest 90s

20:00 Cap

Accessory Work

Seated Low Band Clean (3 x 10-15. Rest 60s.)

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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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