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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Coach’s choice

• Suggested warm-up:

◦ Demo all movements to start

◦ Athletes work through 10-15 reps of each, for about 3 rounds or 7 min

▪ Sit-ups

▪ PVC/BB Push press

▪ Ring rows

▪ PVC/BB Front Squat

▪ Hip extension/good morning

▪ Pistols to a box

▪ PVC/BB Thruster

Gymnastics

Toes-To-Bar

◦ Review T2B Progressions

◦ 10-15 reps. Rep only counts when feet DO NOT touch the ground on the way back, feet must hover off ground.

◦ :30s of each: scap pull-ups, kip swing, knee raises, ttb or attempts.

◦ Focus to improve cycling by driving the legs down hard close to the body and driving

head through the arms. Do not let the legs just fall.

◦ Athletes have 1 min to accumulate 10-20 ttb.

Metcon

Metcon (Time)

10 Rounds:

7 Thruster (95/65#)

7 Toe-2-Bar

L2: 75/55#, Knees to armpits

L1: 5/5 per round, 45/35#, Knees above hips

Accessory Work

Banded Tricep Pull Down (3 x 30)

T-Raises (3 x 10)

Standing Snow Angels (3 x 10)

Banded Pull Aparts (3 x 30)

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