Open Gym – Thu, Jan 22
Mount Crossfit – Open Gym Daily Structure Ideally an active recovery day focus, choosing 1 of the 3 Options Option 1: Easy Recovery Protocol (Checkmark) 30 Minute Bike Erg Spin 20 Minute Stretch/Mobility 10 Minute Sauna This is a very recovery focused piece. This will allow us to get some good blood flow on the […]
CrossFit – Thu, Jan 22
Mount Crossfit – CrossFit Warm-Up Flow (No Measure) 10min AMRAP 200m Run/ 1min Bike 5 Squat + Rotations 6 Inchworm Push-Ups 8 Banded Pass Throughs 10 Banded Glute Bridge 10 Alternating V-Ups 5 Push Press (Empty Bar) Push Press (6 Rounds for weight) Every 2:00 for 6 sets (12:00min) Set 1: 5 Reps @70% Set […]
CrossFit – Wed, Jan 21
Mount Crossfit – CrossFit Warm-Up Flow (No Measure) 10min AMRAP 1min Bike 10 Alternating Scorpion Stretch 10 Roll and Reach 8 Jumping Air Squats 5 Down Dog + Seal Pose 5 Wall Balls (Working Weight) 5 Barbell Push Press 3 Power Cleans 3 Back Squats Note: Start with Empty Bar and build over the warm […]
Open Gym – Tue, Jan 20
Mount Crossfit – Open Gym Daily Structure We should look to start the day with the Squat Cleans, Bench Press, and Handstand Walks, prior to jumping in with the main class for the pistol progressions and Ring Muscle-Up Skill work. This will be a great way to really tie in the entire day before either […]
CrossFit – Tue, Jan 20
Mount Crossfit – CrossFit Warm-Up Flow (No Measure) 10min AMRAP 1 Min Bike/Ski 5/5 Worlds Greatest Stretch 5 Inch Worm Press Ups 10 Kipping Swings 10 Scap Pull ups 5/5 Single Arm Ring Row 5 Jumping Air Squats 20sec Skipping Pistol Progressions and Ring Muscle-Ups (12 Rounds for reps) 12:00 EMOM Minute 1: Pistol Squats […]
Open Gym – Mon, Jan 19
Mount Crossfit – Open Gym Daily Structure We are looking to start the day with the power snatch sets and weightlifting piece prior tot tackling the gymnastics work with the Ski Erg and Bar Muscle-Ups prior to jumping in with the Main WOD. There we will tackle the Deadlift + KB Swings into our machine […]
CrossFit – Mon, Jan 19
Mount Crossfit – CrossFit Warm-Up Flow (No Measure) 10Min AMRAP 200m Run/ 1min Bike 5/5 Worlds Greatest Stretch 10 Squat Rotations 8 Body Weight Lunges 5 Scap Push ups + 5 Push Ups 5 Muscle Cleans (Empty Bar) 5 Power Cleans (Empty Bar) 3 Full Cleans (Empty Bar) 3 Front Squats (Empty Bar) Clean Complex […]
Open Gym – Sun, Jan 18
Mount Crossfit – Open Gym Daily Structure Ideally a rest day for recovery protocol 1-time exercise (Checkmark) #1) Sleep in #2) Spend time with significant others, family, friends, etc. #3) Drink plenty of water #4) Meal Prep for the Next Week #5) Stretch *use one of the old stretching mobility sessions from previous days or […]
CrossFit – Sun, Jan 18
Mount Crossfit – CrossFit Warm-Up Flow (Checkmark) 10min AMRAP 1min Row/Bike 10 Scap Push-Ups 10 Alternating Box Step Ups 10 Banded Pull-Aparts :30 Dead-Hang / 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows :20sec Handstand Hold Sunday EMOM Club (Checkmark) Every 1:00 for 40:00 (8 Sets) Level 3 15/12 Cal Row 12/10 Cal Bike 10 […]
Open Gym – Sat, Jan 17
Mount Crossfit – Open Gym Daily Structure The plan is to run this like a class and have it as a straight through Saturday Comp Class with the addition of a threshold run either to start the day as a separate session or to end the day. Warm-Up (Checkmark) :45 Seated Straddle 15 Wall Facing […]