CrossFit – Sat, Nov 8
Mount Crossfit – CrossFit Warm Up (No Measure) AMRAP 10:00 1:00 Machine Choice 10 Roll and Reach 5/5 Worlds greatest stretch 20 alternating calf pumps 2 wall walks 10 Kipping swings 6 Alternating box step ups 3 Box jumps Partner Metcon Level 3 (RX’d) Teams of 2 5 Rounds 400m Run (together) 9 Wall Walks […]
CrossFit – Fri, Nov 7
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Roll and reach 5/5 Worlds greatest stretch 5/5 Single leg glute bridge 10 Banded side stride (ea side) 5 Kang-Squats 6 Alternating barbell step back lunges (light load) Back Rack Lunges Every 2:30 for 12:30 minutes (5 sets) Build […]
CrossFit – Thu, Nov 6
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Bike Machine, or 200m run :30 sec skipping 10 Alternating V-ups 10 Reverse alternating scorpion stretch 10 Banded good mornings 5 Squat + Rotations 3 Back squats (light load) Marischal College (AMRAP – Rounds and Reps) Level 3 (RX’d) 12:00 AMRAP […]
CrossFit – Wed, Nov 5
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Bike Machine 10 Roll and Reach 10 Banded pull apart 10 Banded Pass throughs 5/5 Worlds greatest stretch 3 Muscle Snatch (empty bar) 3 Full Snatch 3 Overhead squat Snatch Singles Every 1:00 for 10 minutes (10 sets) Perform 1 Squat […]
CrossFit – Tue, Nov 4
Mount Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Bike machine :30 sec skipping 5 Birddogs (each side) 5 Deadbugs (each side) 5 Inchworms + Push up 10 Alternating scorpion stretch 10 Alternating box step ups 5 Bench press (light load) Bench Press Every 2:00 for 12 minutes (6 sets) 12-10-8-6-4-2 […]
Open Gym – Tue, Nov 4
Mount Crossfit – Open Gym CompCrew Olympic Weightlifting Deload Clean Complex Clean + Front Squat + Jerk Every 1:30 for 12 minutes 1 @ 60% 1 @ 65% 1 @ 70% 1 @ 70% 1 @ 70% 1 @ 72% 1 @ 75% 1 @ 80% Clean Pulls Every 1:30 for 9 minutes 2 @ […]
CrossFit – Mon, Nov 3
Mount Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Bike Machine 10 Roll and reach 5/5 Worlds greatest stretch 10 Reverse scorpion stretch 3 Muscle clean (empty barbell) 3 Front squats 3 Full Clean + Split jerk Clean and Jerk (singles) Every 1:00 for 10 minutes (10 sets) Perform 1 Squat […]
Open Gym – Mon, Nov 3
Mount Crossfit – Open Gym CompCrew Olympic Weightlifting Deload Full Snatch + Overhead Squat + Full Snatch Every 1:30 for 12:00 1 @ 50% 1 @ 62% 1 @ 65% 1 @ 70% 1 @ 74% 1 @ 78% 1 @ 80% 1 @ 82% E2:00 MOM for 10minutes 5 x 8 Bulgarian SS ea […]
CrossFit – Sun, Nov 2
Mount Crossfit – CrossFit Warm up 10:00 AMRAP 1:00 Machine choice :30 sec skipping 5/5 Worlds greatest stretch 10 reverse alternating scorpion stretch 5 Down dog + Seal pose + Push up 10 Kipping swings 5 Burpees SUNDAY EMOM CLUB Level 3 (RX’d) Every 1:00 for 40 minutes (8 rounds) 50 Double unders 12/10 Calorie […]
CrossFit – Sat, Nov 1
Mount Crossfit – CrossFit Warm up 10:00 AMRAP 1:00 Bike machine, or 200m run 5 Inch worm + push ups 5 Down dog + seal pose 20 Alternating calf pumps :20sec handstand hold :20 Rig hang 3 Box jumps Partner Metcon Level 3 (RX’d) 2 rounds for time 40/35 Calorie Air Bike 50 Handstand Push […]