Monthly Archives: September 2014

1-Oct-14

A. Warm Up: Group Joint WU -500m Row -3 rds NFT 10 Box Jumps (Attempt higher jumps each set) 6 Ring row with :02 hold to chest 2 Wall Climbs   B. Olympic: Power Snatch 5x2 @75% Focus on catching with your butt back   C. WOD: AMRAP 8 min 2-4-6-8-10-12-14-16… Power Snatch 135/95# 30…
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30-SEP-14

A. -Group Joint Warm Up -400m Run -3 rds NFT 10 Box Jumps 8 Strict HSPU 10 Unbroken Ring Rows   B. Compare to 16-SEP-14 use same weight/scale :20 on/ :40 off Power Cleans 95/65# :20 on/ :40 off Push Press 95/65#   C. (6 month re-test, you did this 25-FEB-14) WOD: For time 27…
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Tempo prescriptions

Tempo prescriptions  You are going to see something in the strength section that may be new to some of you. “Tempo” training is taking a movement and breaking down the direction of travel into four parts and how long it takes you to perform each one. Example- Back Squat 41X2 1st Number, This is always…
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29-SEP-14

A. -Group Joint Warm Up 4 Rds NFT 10 KBS 7 Push Ups (close grip) 5 Strict T2B   B. EMOM 8 min Even: Max unbroken DU’s Odd: Max distance handstand walk   C. AMRAP 7 min 5 Ring Dips 3 Dead Lifts 275/190# 100m Sprint   D. 600m easy jog @ 75/80% Maintain talking…
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27-SEP-14

A. -Group Joint Warm Up -4 rds NFT 4 Strict Pull Ups (increase with load each time) 6 Burpees onto plate 10 Lunges w/ plate overhead 45/25#   B. 3 month retest (you did this Jun 7-14) “Nicole” AMRAP 20 min Run 400m Max rep pull ups (without falling off the bar) Score is number…
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26-SEP-14

A. -Group Joint Warm Up 3 rds not for time 10 PVC overhead pressing lunges 20 foot sled push 40 DU’s   B. OHS 3-3-1-1-1   C. 5 Rds for time (17 min time cap) 5 OHS 115/85# 10 Push Ups 15 Back Rack Lunges (Alt) 115/85# 20 Double Unders   D. 10 Perfect air…
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Leave no reps behind. Part 2, the warm up.

Leave no reps behind, Part 2.    How to treat the warm up, or section (A) Warm ups are designed around three goals at Big Mountain CrossFit. 1-Get your heart rate elevated, raising core temperature and getting you to wake up. 2-Take your joints through full range of motion, focusing on the movements of that…
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24-SEP-14

A. -Group Joint Warm Up -400m Run -3 Rds NFT EMOM 6 min 8 KBS (light) Sprint 10m 1 Burpee Sprint 10m   B. Deadlift 1RM 3 @ 80% 1 @ 90% 1 @ 95% 3x1 (3 attempts to 1RM)   C. AMRAP 8 min 10 DL 185/130# 12 Air Squats 15 Sit Ups  …
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