CrossFit – Sun, Apr 12
Announcements SIGNING IN TO CLASSES Hey team as our class numbers are increasing can we please make sure we are making an effort to reserve our spot. Thanks heaps! Mount Crossfit – CrossFit Warm Up (No Measure) 2 Rounds 200m Run 30 second Row 5 Roll and Reach 8 Squat Rotations 5 Scap Push Up […]
Open Gym – Sun, Apr 12
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 – Sat, Apr 11
Announcements SIGNING IN TO CLASSES Hey team as our class numbers are increasing can we please make sure we are making an effort to reserve our spot. Thanks heaps! Mount Crossfit – CrossFit Warm Up (No Measure) 3 Rounds 1:00 Row 5/5 World’s Greatest Stretch 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows 10 Squat […]
Open Gym – Sat, Apr 11
Mount Crossfit – Open Gym Daily Structure We are looking to run this as one session as a competitor class. The Run progression is meant to be done on its own either early AM or PM Warm-Up (Checkmark) 2:00 Foam Roll Sore Areas :45/:45 Half Kneeling Banded Lat Stretch 10/10 Elbow to Instep w/ Twist […]
CrossFit – Fri, Apr 10
Mount Crossfit – CrossFit Warm Up (No Measure) 2 Rounds 1min Ski/Bike 10 PVC Pipe Pass Throughs 10 PVC Pipe Around The World 8 Squat Rotations 5 Scapular Pull-Ups 5/5 Single Arm Ring Rows -into- Snatch Primer (Together) 2 Rounds 3 Snatch High Pulls 3 Muscle Snatches 3 Hang Power Snatches 3 Full Snatches Snatch […]
Open Gym – Fri, Apr 10
Mount Crossfit – Open Gym Daily Structure We should be looking to start the day or end the day with the machine threshold piece and progression. We will then look to start our second session by tackling the Back Squat piece, strongman work and then move into the Main Class for our gymnastics progression and […]
CrossFit – Thu, Apr 9
Mount Crossfit – CrossFit Warm Up (No Measure) 2 Rounds 200m Run 5/5 World’s Greatest Stretch 5 Roll and Reach 10/10 Single Leg Glute Bridges 8 Bootstrap Squats 5 Box Step Ups + 3 Box Jumps 5 Deadlifts (empty bar) “Tiger” (Time) For Time: Level 3 1,000m Run/Row 20 Deadlifts (105/70kg) 25 Box Jumps (24/20″) […]
Open Gym – Thu, Apr 9
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 – Wed, Apr 8
Mount Crossfit – CrossFit Warm Up (No Measure) 3 Rounds 1min Ski/Bike 10 Banded Pull Aparts 10 Banded Pass Through 8 Scapular Pull-Ups 5/5 Single Arm Ring Rows (2020 Tempo) 5 Prone Swimmers 5 Strict Press + 5 Push Press (Empty Bar) Push Press (5 Rounds for weight) Every 2:00 x 5 Sets Set 1: […]
Open Gym – Wed, Apr 8
Mount Crossfit – Open Gym Daily Structure We should look to start the day with a quality snatch warm-up before tackling the snatch pieces of the Power Snatch, Squat Snatch, then moving into the Overhead Squat strength piece before tackling the Main WOD. Here we will work on the Push Press and Wall Ball strength […]