Category: Work Out of the Day

23 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


3 Rds For Quality
15 A.R.E. Squats
200m Run
15 KBS

Weightlifting

Front Squat (12 Minutes to build to a workout weight)

Metcon

Metcon (Weight)


EMOM 20 Minutes
3 Front Squats (75-80% of 1RM is a good 1st try)

Cool Down


Walk
200m Easy Walk
-Also If You...
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22 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality
200m Run
-3 Rds For Quality
:20 Handstand Walk Drills
:20 L-Sit
:40 Max Burpees

Weightlifting

Push Press (4 x 3 Heavy As Possible)

Metcon

For T: Metcon (Time)


For Time
50 Pull Ups
50 Box Jumps
40 Pull Ups
40 Box Jumps
30 Pull...
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21 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


3 Rds For Quality
200m Row
10 Wall Balls
6 Strict Pull Ups

Weightlifting

2 Sq: 2 Squat Cleans + 1 Jerk (4 x 1 @ 80-85%)

Metcon

Metcon (Time)


3 Rds For Time
500m Row
50 Air Squats
5 Push Jerks 175/115#
Competitors (Rx+) 185/125#

Cool Down

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19 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality
Coaches Warm Up

Metcon

Metcon (Time)


Team Of 2
800m Run With Med Ball/Sand Bag (400 each)
80 DB Hang Clean And Jerks (1 works at a time)
80 Calorie Bike (1 works at a time)
80 Syncro Burpees
800m Run With Med...
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18-May-18

A. Warm Up: 3 Rds For Quality 10 Calories On Assault Bike 8 Good Mornings Or GHD Hip Ext 6 DB Strict Press   B. Strength: Deadlift 6x1 @ 85-90% Across   C. WOD: 1-2-3-4-5-6-7-8-9-10 Deadlifts 225/155# HSPU   D. Cool Down: Pattern Reset 2 Rds For Quality 6 Good Mornings 4 Strict Pull Ups 2 Minutes On Assault Bike   COMP WOD A. Gymnastics: Ring Muscle Up EMOM 0:00-1:00: 4 1:00-2:00: 6 2:00-3:00: 2 3:00-4:00: 8 4:00-5:00: 3 5:00-6:00: Max   B. Strength: Deadlift 6x1 @ 85-90% Across   C. WOD: 1-2-3-4-5-6-7-8-9-10 Deadlifts...
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18 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


3 Rds For Quality
10 Calories On Assault Bike
8 Good Mornings Or GHD Hip Ext
6 DB Strict Press

Weightlifting

Deadlift (6 x 1 @ 85-90% across)

Metcon

Metcon (Time)


1-2-3-4-5-6-7-8-9-10
Deadlifts 225/155#
HSPU

Cool Down


Pattern Reset
2 Rds For Quality
6 Good Mornings
4 Strict Pull Ups
2 Minutes...
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16 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


Not For Time
400m Run
-3 Rds For Quality
15 A.R.E. Squats
10 Sit Ups
5 Strict Pull Ups

Weightlifting

Back Squat (3 x 7 Build to as heavy as possible for all 3 sets)

The Salty Chip (Time)


800m Run
80 Push Ups
160 Air Squats
80 T2B
800m...
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15 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


Not For Time
400m Run
-3 Rds For Quality
3 Strict HSPU or :20 Handstand Drills
6 Pressing Overhead Lunges (pvc)
30 DU’s

Weightlifting

Split Jerk (4x2 @ 85-90% Of 1Rm Jerk)

Metcon

Metcon (No Measure)


4 Rds
In A 4 Minute Window Perform Each Round As Fast As Possible*
Rest...
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14 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


Warm Up: 3 Rds For Quality
9 Calorie Row
12 KBS
15 A.R.E. Squats

Weightlifting

Power Clean (4 x 2 @ 85-90% Across)


You may drop and reset

Metcon

CrossFit Games Open 14.4 (AMRAP - Reps)


14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20#...
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12 MAY 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


Not For Time
400m @ 80%
-3 Rds For Quality
6 Strict Pull Ups
6 Ring Dips
6 Tire Flips

Metcon

RJ (Time)


5 Rounds for time of:
800m Run
5 Rope Climbs, 15'
50 Push-ups
In honor of Veteran LAPD officer and United States...
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