blog

Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

In groups of 2 or 3:

– 20 Partner Patty Planks

– 10 superman to hollow rock rolls

– 20 KB single leg deadlifts

– 10 jumping ring dips

Gymnastics

Warm-up (No Measure)

Ring Dip and HSPU skill work

• Ring Dip Progression: Jumping ring dips, jump + negative, kip practice from the bottom of the dip, ring dips.

• HSPU Progression: Partial kick ups (athletes that can’t keep straight arms do a partial kick up while keeping front foot on the ground), pike push up, handstand hold, kipping HSPU.

Metcon

HAM Solo (Time)

For Time:

60 Russian KB Swings 70/53#

60 Push-ups

45 Russian KB Swings 70/53#

45 Ring Dips

30 Russian KB Swings 70/53#

30 HSPU’s

L2: 53/35#, 45 Push-ups, 30 Ring Dips, 15 HSPU’s

L1: 35/25#, 30 Push-ups, 30 Jumping Ring Dips, 30 Push-ups

Accessory Work

Metcon (AMRAP – Reps)

Goblet Squats 70/53#

8 Rounds

:20 seconds work

:10 seconds rest

POPULAR Posts

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

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.