Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
250 Mountain Climbers
Clean and Jerk (5×1@80%)
Metcon (AMRAP – Reps)
Complete as many reps as possible in 8 minutes of:
50 Double Unders
10 Burpees
25 Situps
250 Mountain Climbers
Complete as many reps as possible in 8 minutes of:
50 Double Unders
10 Burpees
25 Situps
AMRAP at a warm-up pace in 5 minutes of: Jog (x3), 10 Squats, Lunge Walk Down, 5 Burpees, Bear Crawl Back, 10 Hollow Rocks.
Alternating 8 minutes Tabata of:
Kettlebell Swings
Bear Crawl Cone to Cone
Wall Ball Shots
Broad Jump Cone to Cone
Max Effort 1000m Row
Technique Work
2 Rounds
50 Double Unders
25 Situps
Max Effort 500m Row
Complete 3 Rounds for time of:
25 Wall Ball 20lbs/14lbs
15 Toes to Bar
10 SDHP 95lbs/65lbs
The 30 Day Plank Challenge will send your core strength through the roof!
Day 2 – 20 seconds plank
5 minute DU practice
Do not forget to do your plank on Wed which is 30 seconds.
18 min AMRAP:
30 DU or 90 singles
10 wall balls 20/14#
8 TTB
Mixed Tabata: Push-Ups, Hollow Holds, Shuttle Run, Tuck Jumps.
3 Rounds For Time of:
5 Med Ball Cleans
Forward Jog and Backward Jog Down and Back (x5)
Leap Frog Relay
Tabata Stations (20 seconds of work, 10 seconds to switch stations):
1. Kettlebell Swings
2. Plank Shoulder Touches
3. Lateral Plate Hops
4. PVC Good Mornings
Game: Bear Crawl Soccer. Kids will be split into even teams. Two goals will be placed at each end of the room, and a coin flip will determine who gets the ball first. The kids have to stay on their hands and feet in a bear crawl as they use their hands to move the ball toward the goal. Each game will last two minutes. The goalie also has to stay in a bear crawl position as well
2 Rounds
10 Hang Power Snatch
10 OHS
10 Snatch Balance
Complete 3 Rounds for time of:
15 Calorie Row
15 Burpees
15 Box Jumps 24″/20″
25 push ups
500m row
20 sec planks
The 30 Day Plank Challenge will send your core strength through the roof!
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – REST
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – REST
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 – 240 seconds
Day 29 – 270 seconds
Day 30 – PLANK FOR AS LONG AS POSSIBLE!!
**SHARE to your Timeline to SAVE for later**
Benefits of Plank Exercise:
*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis —
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Take 15 min to warm up on the lifts and identify weight to be used
Partner WOD
Complete as many rounds as possible in 20 minutes of:
50 Toes to Bar
40 Box Jump Overs 24″/20″
30 Push Press 95lbs/65lbs
20 (10 ea) Pistols
10 Burpee Chest to Bar Pullups
—Saturday Class is at Cheat Lake this week—
Row 1000m
Complete as many reps as possible in 10 minutes of:
50 Bar Facing Burpees
30 Snatch 115lbs/75lbs
15 Muscle-ups