CrossFit – Tue, Dec 3
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row Machine 30-second Jump Rope 10 Kipping Swings 5/5 Scorpion Stretch 5 Air Squat + 5 Jumping Squats Skill Practice Level 3 (RX’d) Alternating Every 1:00 for 10 minutes (5 rounds) 50 Double unders 5/3 Bar Muscle ups Compete 70 Double […]
CrossFit – Tue, Dec 3
Mount Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 7:00 AMRAP 10 Lateral Ski Hops 30-second Jump Rope 45-second Row 2. Workout Prep 2 sets: (each) 100m Row (build in pace) 10 Double Unders Gymnastics Bar Muscle Ups: Week 8 (AMRAP – Reps) Testing Day! This is the final week in our […]
CrossFit – Mon, Dec 2
Mount Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Bike Machine 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Split Jerk (empty bar) Clean Deadlift + Hang Power Clean + Split Jerk Every 2:00 for 12 minutes (6 sets) […]
CrossFit – Mon, Dec 2
Mount Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Bike Machine 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Split Jerk (empty bar) Clean Deadlift + Hang Power Clean + Split Jerk Every 2:00 for 12 minutes (6 sets) […]
CrossFit – Mon, Dec 2
Mount Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Bike Machine 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Split Jerk (empty bar) Clean Deadlift + Hang Power Clean + Split Jerk Every 2:00 for 12 minutes (6 sets) […]
Open Gym – Mon, Dec 2
Mount Crossfit – Open Gym CompCrew Olympic Weightlifting Snatch Every 1:00 for 5:00 1 rep @ 70-80% Every 1:00 for 5:00 1 rep @ 80-90% Every 1:00 for 3:00 1 rep @ 90-95% Strength Every 2:00 for 10 minutes 5 Speed Squat Back Squats @ 65%
CrossFit – Mon, Dec 2
Mount Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Bike Machine 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty bar) 3 Hang Muscle Cleans (empty bar) 3 Split Jerk (empty bar) Clean Deadlift + Hang Power Clean + Split Jerk Every 2:00 for 12 minutes (6 sets) […]
CrossFit – Mon, Dec 2
Mount Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Roll and Reach 3 Inch Worms 5 Clean Grip Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Hang Power Cleans (empty bar) 2. Strength 6 sets: 4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight) -Complete […]
CrossFit – Sun, Dec 1
Mount Crossfit – CrossFit Warm Up 1. Movement Prep/Activation 3 Rounds 1:00 Bike Machine 4 Shuttle runs (7.5m x 7.5m) 10 Hollow Rocks 5 Jumping Air Squats 3 Muscle Snatch 3 Overhead Squat 3 Full Snatch SUNDAY EMOM CLUB Level 3 (RX’d) Every 1:00 for 40 minutes 5 Squat Snatch (50/35) 12/10 Calorie Air Bike […]
CrossFit – Sun, Dec 1
Mount Crossfit – CrossFit Workout Option 1 Turkey Trot (Time) Freedom (RX’d) 4 rounds 400m Run 25 GHDs (or 25 V-Ups) Independence 4 rounds 400m Run 20 GHDs + 6in Riser (or 20 V-Ups) Liberty 4 rounds 300m Run 25 Sit Ups Target Time: 13-15 minutes Time Cap: 18 minutes Workout Option 2 Option 2: […]