Monthly Archives: September 2018

1 OCT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 3x100m Row Rest :30 -3 Rds Not For Time :15 Hollow Rock/Super Man (each) 5 Sampson Stretch 5 i’s Y’s and T’s (each)WeightliftingPush Press (4 x 3 75%)With 2 second pause locked out at the topMetconMetcon (No Measure)Every 2:00 For 10 Rounds (20:00) 100m Sprint Row 7…
Read more

29 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run -3 Rds Not For Time 6 OHS 12 Lunges 24 DU’sWeightliftingSquat Snatch (5 x 1)Working Up To No More Than 90% Try And Hit A New 1RM During The Workout!MetconMetcon (Weight)"Doubles and Oly" 50 DU’s 5 Squat Snatches 50 DU’s 4 Squat Snatches 50 DU’s…
Read more

28 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 4x100m Row Sprints, Rest :30 -3 Rds Not For Time 15 A.R.E. Squats 10 Close Grip Swings 5 HSPUMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCool DownSpin 4 Min Easy On Assault BikeCompetitors ProgramChelsea (AMRAP - Rounds and Reps)Every minute on…
Read more

26 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 200m Run Easy 200m Sprint 200m Easy -3 Rds Not For Time 4 Strict Pull Ups 8 Push Ups 10 GHD Hip ExtWeightliftingWeighted Pull-ups (Find a 2 RM)MetconMetcon (AMRAP - Reps)5 Rds In A 2:00 Window 10 Alternating DB Snatch 45/30# 200m Run Sprint Max DB Snatch…
Read more

25 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Coaches Warm Up -3 Rds Not For Time 20 DU’s 12 KBS 5 Wall SquatsWeightliftingSnatch Balance + OHS + OHS (4 x 1 Building)Find A Max, Focus On The Snatch Balance Part(all sets that count over 75% of 1RM)MetconMetcon (Time)For Time 21-15-9 OHS 115/75# 65 DU’sCool DownMobility T Spine…
Read more

24 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run -3 Rds Not For Time 6 Good Mornings 8 Lunges 12 Sit UpsWeightliftingDeadlift (4 x 3 @ 85-90% Across)MetconMetcon (Time)For Time (main site Aug 22 2018) 21 Deadlifts 225/155# 400m Run 18 Deadlifts 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m RunCool DownRun 200m…
Read more

22 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Run 200m Easy 200m Hard -3 Rds Not For Time 6 Pressing OHS (speeding up as the rounds go) 10 Close Grip Swings 30 DU’sWeightliftingSquat Snatch (5 x 1 Building to workout weight)MetconRich (Time)For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then,…
Read more

21 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Row 200m Easy 200m Hard 200m Easy -3 Rds Not For Time 4 Strict HSPU 10 Box Jumps 15 Ab Mat Sit UpsWeightliftingShoulder Press (4 x 2 @ 85%)MetconMetcon (AMRAP - Reps)5 Rds In A 2:00 Window 10 Push Jerks 115/75# 200m Row Max Push Jerks -Rest 3:00 Score…
Read more

19 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Row 600m @ 80% -3 Rds Not For Time 20 DU’s 8 GHD Hip Ext 2 Strict Pull UpsWeightliftingPower Snatch + Hang Power Snatch (4 x 1 @ 70% )Speed and technique workMetconMetcon (AMRAP - Reps)AMRAP 10 Minutes 2 Rds Of; 2 Bar Muscle Ups 4 Snatches 95/65# 2…
Read more

18 SEPT 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Run 400m @ 80% -3 Rds Not For Time 15 A.R.E. Squats 8 KBS 4 Strict T2BWeightliftingBack Squat (8 @ 75%, 6 @ 85%, 4 @ 85-90%)MetconMetcon (AMRAP - Reps)AMRAP 8 Minutes 2-4-6-8-10-etc Pistols KBS 2/1.5 poodCool DownPattern Reset 2 Rds For Quality 6 Backwards Lunges 5 Push UpsCompetitors…
Read more