Category: Work Out of the Day

17 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality
Coaches Warm Up
-3 Rds For Quality
4 Strict HSPU
6 Ring Rows
8 Air Squats

Weightlifting

Bench Press (3 x 6 Building)


After Last Set Perform:
Max Push Ups
-Rest 2 Minutes
Max Push Ups

Metcon

Cindy (AMRAP - Rounds and Reps)


20-Minute AMRAP...
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15 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality
4 Minute Assault Bike @ 75%
-3 Rds For Quality
5 Pressing OHS
7 Push Up Drills
9 Box Jump Overs

Weightlifting

Squat Snatch (3 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 85%)

Metcon

Metcon (Time)


3 Rds For Time
350m Row Read more

14 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


Warm Up: For Quality
600m Row @ 85%
-3 Rds For Quality
3 L-Pull Ups
6 Kang Squats
3 Ring V-Outs

Weightlifting

Deficit Deadlift (3 x 3 Building)


Standing on 25# plates

Metcon

Metcon (Time)


For Time
42 Wall Balls 20/14
21 Deadlifts 225/155#
30 Wall Balls Read more

13 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality
400m Run
-3 Rds For Quality
8 Walking Lunges
12 KBS
:30 Hand Stand Walk Drills

Weightlifting

Push Press (8-6-4-Max Reps)


Do 8-6-4 then drop back down to weight used for 6 reps and do a max set.

Metcon

Metcon (AMRAP - Rounds and Reps)

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11 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

200m Run

-Then 3 Rds For Quality

10 Wall Balls

10 Ring Rows

30 DU’s

Weightlifting

Squat Clean and Push Press (7 x 1 Building to Heavy)

Metcon

Tiff (AMRAP - Rounds)


On a 25-minute clock,
Run 1.5 miles
Then...
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10 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

200m Run

Rest 1 Minute

200m Run

-3 Rds NFT

6 Pressing OHS (empty bar)

6 Close Grip Swings, (complete stop once in hollow, once in superman)

6 Box Jumps

Weightlifting

Snatch Balance (5x1 @ 80-85%...

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8 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

200m Run

-3 Rds NFT

2 Turkish Get Ups

10 Close Grip Swings

12 GHD Hip Ext

Weightlifting

Shoulder Press (4 x 3 Go heavy for all 4 sets)

Metcon

Metcon (Time)


For Time (22:00 Cap)

200m Run
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7 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

400m Run

-3 Rds For Quality

5 Good Mornings

15 A.R.E. Squats

:20 Handstand Walk Drills

Weightlifting

Back Squat (3 x 6 @ 80-85% Across)

Metcon

Metcon (AMRAP - Reps)


In A 2 Minute Window For 7 Rounds (14:00)
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6 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

400m Row

-3 Rds NFT

6 I’s-Y’s-T’s

8 Reverse Lunges

12 KBS

Weightlifting

3 Position Power Clean (4x1 @ 70-75% Of 1RM Across)


-High Hang

-Launch

-Floor
This Is Speed And Technique Work

Metcon

Metcon (Time)


Regional 2016 Event 4
4 Rounds...
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4 AUG 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

Coaches Warm Up

100m Row Sprint Start

-Rest 1 Minute

700m Easy Row, Around 80-85%

-3 Rds For Quality

25ft Handstand Walk Or :30 Handstand Walk Drill On Box

10 Walking Lunges

4...
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