Mountaineer CrossFit – Beginners
Warm-up (No Measure)
25 air squats
400m run
20 KB swimgs
Metcon (Time)
4 rounds:
15 goblet squats 53/35#
25 KB Swings 53/35
12 each arm KB 10m overhead carry. 53/35
12 farmer carry 10m 53/35
25 air squats
400m run
20 KB swimgs
4 rounds:
15 goblet squats 53/35#
25 KB Swings 53/35
12 each arm KB 10m overhead carry. 53/35
12 farmer carry 10m 53/35
2 Rounds
1 minute Side Plank (ea)
15 Romanian Deadlift
15 KB Swings
Complete 21-15-9:
Hang Power Clean 135lbs/95lbs
Toes to Bar
100 mountain climbers
25 pushups
15 push jerks bar only
For Time:
30 Clean and Jerks, 135# / 95#
7-Minute AMRAP of:
Burpees to a 6″ target
2 Rounds
50ft Punters Walk
50ft Inch Worm
:30 Pigeon Stretch each side
:30 Banded Hip Stretch each
10 Front Squat
Every 2:00
4 Rounds
5 AMRAP
Run 400m
100ft Single Arm KB OH Lunge 53lbs/35lbs (50ft ea)
Max Burpee Box Jump Over 24″/20″
Rest 2 minutes
RX+ = 70lbs/53lbs
2 Rounds
100ft Karaoke
50ft Punters Walk
50ft Inch Worm
15 KB Swings
10 Pullups
Run 200m
For time:
Run 1,200 meters
63 KB Swings 53lbs/35lbs
36 Pull-ups
Run 800 meters
42 KB Swings 53lbs/35lbs
24 Pull-ups
Run 400 meters
21 KB Swings 53lbs/35lbs
12 Pull-ups
2 Rounds
:30 Pigeon Stretch (ea)
:30 Banded Hip Stretch (ea)
1 minute Side Plank (ea)
25 Squats
Every 2:30
For time:
100 Wall Ball 20lbs/14lbs
Row 30 Calories
60 Wall Ball 20lbs/14lbs
Row 30 Calories
20 Wall Ball 20lbs/14lbs
Row 30 Calories
10-9-8-7-6-5-4-3-2-1
Handstand kick ups/donkey kicks
Hang Power Cleans
3 Rounds for time:
15 double unders
200m run
15 sit-ups
200m run
15 db sto
2 Rounds
15 Ring Rows
15 Ring Dips
15 Kipping on Rings (focus on Hollow body and feet together)
20 minutes
Ring Muscle up Skill Work
Focus on Transitions on Low Rings if you do not have ring muscle ups yet.
8 AMRAP of:
3,6,9,12….Deadlift 225lbs/155lbs
3,6,9,12….Box Jump Overs 24″/20″
50 Kareoke
50 mountain climbers
20 lunges
20 pushups
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest