Mountaineer CrossFit – Beginners
Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes
2 Rounds
Row 500m
15 KB Swings
:30 Hollow Hold
5 Rounds
Run 400m
10 Bar Facing Burpees
10 SDHP 75lbs/55lbs
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes
100 mountain climbers
50 jumping jacks
25 sit-ups
Max Effort 1000m Row
50-40-30-20-10
Double-unders
Sit-ups
2 Rounds
Run 200m
10 Single Leg KB RDL
20 Band Pull Aparts
20 AMRAP
Run 400m
10 HSPU
50 Double Unders
2 Rounds
20 Calorie Row
50ft Lunge
25 Sit-ups
5 Rounds
3 AMRAP
7 Burpees
7 KB SDHP 53lbs/35lbs
7 V-ups
Rest 1 minute btw rounds
100 mountain climbers
50 jumping jacks
25 sit-ups
Max Effort 1000m Row
50-40-30-20-10
Double-unders
Sit-ups
2 Rounds
10 Turkish Getups
30 Double Unders
50ft Crab Walk
20 AMRAP
25 Box Jump Overs 24″/20″
20 Calorie Row
15 Toes to Bar
10 Deadlift 225lbs/155lbs
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
15 push ups
15 burpees
10 snatch with PVC pipe
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period