Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Row 500m
:30 Couch Stretch
:30 Pigeon Stretch
Thruster (3 RM)
Metcon (Time)
5 Rounds
15 Bar Facing Burpees
12 Toes to Bar
9 Deadlift 275lbs/185lbs
2 Rounds
Row 500m
:30 Couch Stretch
:30 Pigeon Stretch
5 Rounds
15 Bar Facing Burpees
12 Toes to Bar
9 Deadlift 275lbs/185lbs
2 Rounds
10 Snatch Pulls
10 Hang Power Snatch
10 Snatch Balance
10 OHS
Then
2 Rounds
3 Pulls w/ 3 second pause below the knee (ground to knee)
3 Pulls w/ 3 second pause above the knee
5 Rounds
9 Snatch 115lbs/75lbs
12 HSPU
2 Rounds
Row 500m
:30 Couch Stretch
:30 Pigeon Stretch
:30 Wall Wrist Stretch
3 Rounds of:
Run 400m
100ft DB/KB Front Rack Lunge 53lbs/35lbs
2 Rope Climbs
Row 250m
15 burpees
12 Days of Christmas WOD
1 Muscle-Up (Bar or Ring) or 1 C2B Pullup
2 Bear Complex 95lbs/65lbs
3 Wall Climbs
4 HSPU
5 KB SDHP 53lbs/35lbs
6 Box Jumps 24/20
7 Deadlift 95lbs/65lbs
8 (ea) OH Walking Lunge 45lbs/25lbs
9 KB Swings 53lbs/35lbs
10 Wall Ball 20lbs/14lbs
11 Toes to Bar
12 Squat Clean Thrusters 95lbs/65lbs
****Workout is completed like the song****
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
..
12,11,10,9,8,7,6,5,4,3,2,1
1 air squat
2 pushups
3 situps
4 Backsquats 95/65#
5 KB swings
6 Deadlifts 95/65#
7 Box jumps
8 (ea) lunges with 20/14# wallball
9 TTB
10 wallball
11 hang cleans 95/65#
12 Pullups
****Workout is completed like the song****
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
..
12,11,10,9,8,7,6,5,4,3,2,1
25 Karaoke’s
25 mountain climbers
30 DU or 90 singke
Kettlebells Rock!
15 min AMRAP:
10 KB Cleans (5 ea arm) 53/35
15 KB Swings 53/35
10 KB SDHP 53/35
15 goblet squats 53/35
2 Rounds
20 Band Pull Aparts
10 PVC Pass Thrus
:30 Prayer Stretch
12 AMRAP
6 Rounds
12 Shoulder to Overhead 135lbs/95lbs
50 Double Unders
W/ Remaining time Max KB Swings 53lbs/35lbs
2 Rounds
100 Mountain Climbers
:30 Couch Stretch
:30 Pigeon Stretch
For time:
Row 100 Calories
Rest 10 Minutes
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Air Squats, the second 8 are Toes to Bar, the third 8 intervals are Ring Dips, and finally, the last 8 intervals are V-ups.
There is no rest between exercises.
Post total reps from all 32 intervals.
3 Rounds:
2 rope climbs
12 deadlifts
12 hang power cleans
12 push press
Rest 1 minute