Monthly Archives: April 2018

1 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)400m Run -Then 3 Rds For Quality 8 Med Ball Cleans 4 Strict T2B 8 Push UpsWeightliftingHang Squat Clean (4 x 3 Building)MetconMetcon (Time)For Time 800m Run 60* Hang Squat Cleans 95/65# 800m Run *Every time you set down the bar, perform 40 sit upsCool DownStretching Pigeon Stretch Hamstring…
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30 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 150m Sprint Start 15 A.R.E. Squats 10 Ring RowsMetcon500m Row (Time)Max Effort 500m RowMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWomen's weight 33#Cool DownRun (if bad weather row) 200m @ 85% -Rest 2 Min 200m @ 80%
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28 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Single arm overhead pizza chase game 15/10# -Then, 3 Rds For Quality 12 KBS 4 Strict Pull Ups 12 Burpees Lateral Hop Over Line/ObjectWeightliftingPower Snatch (7 x 1 Building)MetconViola (AMRAP - Rounds)Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches,…
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27 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run -Then 3 Rds For Quality 18 Sit Ups 6 DB Pressing OHS (3 right arm, 3 left arm) 6 Good Mornings (pvc or bar)WeightliftingOverhead Squat (5 x 3 Building)MetconMetcon (Time)30-20-10 OHS 95/65# T2BCool DownMobility T-Spine Focus Couch Stretch, (banded or non)
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25 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 12 Burpees 8 Lunges Single Arm Overhead DB* *Lunge forward 4 steps with db in right arm, then lunge back 4 steps. Switch arms. 4 Ring Muscle Up TransitionsWeightliftingTempo Front Squat (4 x 3 Building)30X2 TempoMetconMetcon (AMRAP - Reps)2 Rds For Max Reps (17:00) 2…
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24 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 15 Calories On The Rower 8 Seated Single Arm DB Press (4 left / 4 right) 8 Strict Ring RowsGymnasticsHand Stand-Walks -Holds -Shoulder Taps -Box Walk DrillsMetconMetcon (Time)21-15-9 HSPU Pulls On Rower Above 1,500/1,000 cal/hrCool DownRow 2 Minutes At 85% Average Stroke Rate -Rest 2…
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23 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 200m Run 8 Sampson Stretch 2 Turkish Get UpsWeightliftingSquat Clean + Jerk + Jerk (4 x 1 @ 85% Across)MetconMetcon (AMRAP - Rounds and Reps)15 Minute Partner AMRAP 30 DU’s 15 DB Lunges 30 DU’s -SwitchCool DownStretching Pigeon Stretch Calf Stretch
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21 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run -3 Rds Not For Time 6 DB Deadlifts 6 Pull Ups (rd1 strict/rd2 kipping/rd3 butterfly) 6 Ring DipsWeightliftingDeadlift (8-6-4-2-2)MetconMetcon (Time)3 Rds For Time 400m Run 12 Deadlifts 275/185# 6 Bar Muscle UpsCool Down15 Minutes Spend 15 Minutes Hanging Out With Friends And Family
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20 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 11 Calorie Row 8 Close Grip Push Ups 5 i’s Y’s and T’s (using a 5lb plate)WeightliftingBench Press (5 x 3 to heavy)MetconMetcon (5 Rounds for reps)5 Rds For Reps 1 Minute Max Bench Presses @ .75% BW 1 Minute Max Calorie Row Or Max…
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18 APRIL 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 750m Row - Then 3 Rds For Quality 10 Single Leg Push Ups (5 right, 5 left) 8 Pressing OHS (use a band or jump rope in place of pvc) 2 Turkish Get UpsWeightliftingSnatch Balance + OHS + OHS (1-1-1-1-1)Find A Max, Focus On The Snatch Balance…
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