Mountaineer CrossFit – Beginners
Warm-up (No Measure)
20 Karaokes
25 air squats
50 mountain climbers
Squat Clean (5×2@75% 1RM)
Metcon (AMRAP – Rounds and Reps)
18min EMOM:
8 burpees
30 DU or 100 single
10 squat cleans 95/65#
20 Karaokes
25 air squats
50 mountain climbers
18min EMOM:
8 burpees
30 DU or 100 single
10 squat cleans 95/65#
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 February, 20 2009
To learn more about DT click here
For time:
50 Calorie Assault Bike
2 Rounds
Row 250m
50 Mountain Climbers
Max Effort 1000m Row
Rest 8 minutes
Then
21-15-9
Thrusters 75lbs/55lbs
Bar Facing Burpees
100 mountain climbers
25 situps
30 airsquats
7-Minute AMRAP of:
Burpees to a 6″ target
2 Rounds
50ft Bear Crawl
:30 Shoulder Extension Stretch
100ft Karaoke
20 AMRAP
Run 1 mile
Then w remaining time:
AMRAP of:
10 Ring Dips (RX+= 3 Ring Muscle ups)
30 KB Swings 53lbs/35lbs
75 Double Unders
From rack
21-15-9
Wallballs
Sit ups
Immediately into…
15-12-9
Thruster
Toes-to-bar
3 rounds:
10 goblet squat
200m run
30 single unders
2 Rounds
Run 200m
25 Double Unders
50 Mountain Climbers
3 Rounds
30 Goblet Squats 53lbs/35lbs
50 Situps
Run 400m
Coaches choice
Max Effort 500m Row
100m waiter walks R arm up L arm back with KB or DB 53/35
30 Kettlebell swings. 53/35
15 KB Goblet squats 53/35
10 KB SDHP 53/35
100m farmers carry 53/35
25 KB swings 53/35
10 Goblet squats
15 SDHP
100m farmers carry 53/35
20 KB Swings 53/35
15 KB Goblet squats
10 SDHP
100m waiter walks 53/35#
2 Rounds
Row 250
10 Turkish Getups
20 V-ups
5 Rounds
Row 500m
5 Wall Climbs (RX+= 25ft Handstand Walk)
10 Deadlift 225lbs/155lbs
Rest 3 minutes btw rounds