CrossFit – Sun, Feb 9

Mount Crossfit – CrossFit Warm up 1. Movement Prep/Activation 3 Rounds (10 minutes) 1:00 Bike machine 10 Alternating Box Step ups 5 Box jumps 5 Barbell Strict press (empty barbell) 5 Push Jerk 1 Rope climb, or Zombie Rope Climb SUNDAY EMOM CLUB (Time) Level 3 (RX’d) Every 1:00 for 40 minutes 12/10 Calories Air […]

CrossFit – Sun, Feb 9

Mount Crossfit – CrossFit SUNDAY EMOM CLUB (Time) Level 3 (RX’d) Every 1:00 for 40 minutes 12/10 Calories Air Bike 14 Box Jumps (24/20″) 15 Shoulder to over head (60/40) 2 Rope Climbs rest Compete Every 1:00 for 40 minutes 14/12 Calories Air Bike 14 Box Jumps (30/24″) 15 Shoulder to over head (70/50) 3 […]

CrossFit – Sun, Feb 9

Mount Crossfit – CrossFit Workout Option 1 Les Bleus (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs Perform 6 Line Facing Burpees after each round * Each shuttle run rep is 25 feet down + 25 feet back. Independence 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Line Facing Burpees after each round. Liberty 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle […]

CrossFit – Sat, Feb 8

Mount Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Up Downs 10 Step Back Lunges 5 Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Alternating V-Ups 2. Workout Prep 3 sets: 3 Cleans and Jerks (build in weight) 4 Synchro Dumbbell Step Back Lunges […]

CrossFit – Fri, Feb 7

Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 Rounds (10 minutes) 1:00 Bike Machine 10 Banded Strict press 10 Banded Good Mornings 10 Alternating Cossack Squats 5 Roll and Reach 3 Power Clean (empty barbell) 3 Front Squats 2 Push Jerks 2 Split Jerks Clean Complex Every 2:00 for 12 minutes […]

CrossFit – Fri, Feb 7

Mount Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Jump Rope 3 Inchworms 10-second Handstand Hold 5 Roll and Reach 2. Workout Prep 2 sets: 1 Wall Walk 10 Double Unders Workout Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 […]

CrossFit – Thu, Feb 6

Mount Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 10 Roll and Reach 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – […]

CrossFit – Wed, Feb 5

Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 Rounds (10 minutes) 1:00 Machine Choice 5 Dow Dog + Seal Pose + Push Ups 10 Alternating V-Ups :20 sec wall supported handstand hold 5 Dynamic Squat + Rotations Gymnastics: High Handstand Hold + Seated L-Sit Hold (Checkmark) Every 2:00 for 5 rounds […]

CrossFit – Wed, Feb 5

Mount Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Up Downs 3 Worlds Greatest Stretch (each) 10 Glute Bridges 5 Dumbbell Suitcase Deadlift 9each) 5 Hang Single Dumbbell Hang Power Cleans and Jerk (each) 2. Workout Prep 3 sets: 3 Dumbbell Deadlifts 2 Dumbbell Hang Power […]

CrossFit – Tue, Feb 4

Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Row Machine 5 Roll and Reach 10 Alternating Scorpion Stretch 10 Single Leg Glute Bridge 5 Back Squats (increasing) Pause Back Squat Every 2:30 for 12:30 minutes, 5 sets (Week 5) 3 Back Squats with 3 sec pause in bottom position […]