Monthly Archives: July 2018

1 AUG 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 500m Row -3 Rds For Quality 8 Pressing OHS 6 V-Ups (hollow position to touching toes in pike position) 6 Jumping SquatsWeightliftingTempo OHS (4 x 2 @ 13X1 Tempo building)MetconMetcon (Time)For Time 10 OHS 135/95# 50 Lunges 1,000m Row 50 Burpees 10 OHS 135/95#Cool DownStretching…
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31 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run -Then 3 Rds For Quality 6 Kang Squats 12 Calories Air Dyne 18 Flutter KicksWeightliftingDeadlift (5 @ 65%, 5 @ 75%, 5 @ 75%, 5 @ 80%)MetconMetcon (Time)3 Rds For Time 400m Run 40 Sit Ups 4 Deadlifts 275/185#Cool DownPattern Reset 2 Rds For Quality…
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30 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 15 A.R.E. Squats 200m Run 15 KBSWeightliftingPaused Front Squat (3 x 3 with :03 pause in bottom)MetconMetcon (Weight)EMOM 20 Minutes (compare to 2018 May 23) 3 Front SquatsCool DownWalk 200m Easy Walk -Also If You Have Time Stretching: For Quality Pigeon Stretch Chest StretchCompetitors WeightliftingBench…
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28 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Coaches Warm Up -3 Rds For Quality 6 Good Mornings 10 Burpees 12 Wall BallsWeightliftingPower Snatch (Find a 1RM for the day)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 18 Minutes With A Partner Partition The Reps Any Way You Like, Complete Reps As A Team All Before Moving…
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27 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 3 Minute Spin On Assault Bike -3 Rds For Quality 15 A.R.E. Squats 5 Strict HSPUWeightliftingBack Squat (4 x 3 @ 85-90% across)MetconMetcon (Time)21-18-15-12-9-6-3 Thrusters 95/65# Calories Assault BikeCool DownRun 400m Easy JogCompetitors ProgramMetcon (Time)3-6-9-12-15-18-21 Burpees Onto Plate 45/25# T2B
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25 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 10 Lunges In Place 12 Barbell Strict Press 10 Close Grip SwingsWeightliftingSplit Jerk (4 x 3 @ 75-80% of 1 RM)* Pull bar from the floorMetconMetcon (Time)3 Rds For Time 10 Clean And Jerks 155/105# 20 Box Jumps 30 Pull UpsCool DownPattern Reset 2 Rds…
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24 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Row -3 Rds For Quality 5 Pressing OHS 10 GHD Hip Extensions 25 DU’sWeightliftingWeightlifting: Snatch Pull + Full Snatch From Below Knee (7 x 1 Building)MetconMetcon (Time)5 Rds For Time 250m Row (must be sub :45/1:00)* 50 DU’s *If you do not row a round in…
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23 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run -3 Rds For Quality 10 Seated Strict Press With Dumbbells 5 Kang Squats 10 Box JumpsWeightliftingSquat Clean (5 x 2 @ 90% Across)MetconMetcon (Time)3 Rds For Time (main site may 12) 50 Med Ball Cleans 20#/14# 800m RunCool DownStretching Calf Stretch Shin SmashCompetitors ProgramMetcon (No…
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21 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 100m Sprint Row 5 Strict Pull Ups 6 DB Strict Press (6 right/6 left)Metcon500m Row (Time)Max Effort 500m RowMetconMetcon (AMRAP - Rounds and Reps)With Partner For 18 Minutes #1 Does AMRAP Of 1 Rope Climb 8 Burpees Over Med Ball #2 Does 200m Sand Bag…
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20 JULY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Warm Up: 3 Rds For Quality 6 Kang Squats 8 Ring Rows 200m RunWeightliftingDeadlift (5 x 1 Build to no more than 95%)If you hit 95% stay there for remaining sets. We are not looking for a PR today.MetconMetcon (Time)21-15-9 DL 225/155# C2B Pull UpsCool DownBike 4 Minutes On…
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