Mountaineer CrossFit – Teens

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Warm-up

2 rounds-

200 meter run

50 ft high knees

25 double unders

50ft butt kicks

25 air squats

Back Squat (3×8 (65-70%))

If you do not have a 1RM find a light weight that you can manage good form for all three sets

Death by 10 Meters (AMRAP – Rounds and Reps)

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Beach Season

3 sets:

:30 hollow hold

:15 rest

:30 Superman

:15 rest

20 V-ups

:15 rest

20 supermans

1:00 rest between sets

Mountaineer CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Run 800m

10 Pullups

10 Burpees

10 Hang Power Clean 115lbs/75lbs

Warm-up (No Measure)

2 Rounds

Run 200m

10 Turkish Getups

100ft Karaoke

50ft Punters Walk

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

2 rounds:

200m walk/Run

15 push ups

10 lunges

Hang Clean (5×2@80% 1 RM)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

500m row

12 ring dips

20 lunges (10 ea leg)

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

15 Squats

:30 Side Plank

:30 Hollow Hold

Front Squat (5×2@70%)

Metcon (AMRAP – Reps)

12 AMRAP

10 Step Overs 24″/20″

20 KB Swings 53lbs/35lbs

30 Situps

Mountaineer CrossFit – Teens

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Pull-ups

Skillwork

Metcon (AMRAP – Rounds and Reps)

Partner 15 AMRAP

20 Dumbbell box step overs

20 medball sit ups (each)

20 Burpee box jumps

20 pull-ups

Mountaineer CrossFit – CrossFit

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Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

50 mountain climbers

20 sit-ups

30 airsquats

Back Squat (5×2@75%)

Metcon (AMRAP – Reps)

Emom for 18 min:

6 Backsquats 95/65#

8 Burpees

25 sit-ups

Mountaineer CrossFit – Kids

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Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

2 rounds:

200m run

25 air squats

15 push ups

Metcon (Time)

4 rounds:

25 DU or 125 singles

7 Push Press 95/65#

11 Box jumps 24/20″

7 KTE

Mountaineer CrossFit – Kids

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Warm-up

2 rounds:

Row 250m

Crabwalk 50ft

10 V-Ups

Bearcrawl 50 ft

Skill development

Pull ups

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

2,4,6,8,…

pull ups

Sit ups

Air squats

Game