Monthly Archives: February 2019

27 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 400m Row @ 75% -3 Rds For Quality 7 Overhead Plate Presses 14 Abmat Sit Ups 21 Air Squats Weightlifting Push Jerk (3×3 @ 75% Of 1RM) Use 10X2 Tempo (pause at top, letting down feed up) Metcon Metcon (Time) For Time 400m Row…
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26 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rds For Quality 15ft High Knees Drill 10 GHD Hip Ext 5 Ring Row Drills (protraction/re-traction) Weightlifting Deadlift (6 x 1 building to no more than 95%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 Minutes 8 Deadlifts 225/155# 60 DU’s Cool Down Immediately…
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25 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rds For Quality 5 Sampson Stretch 5 Strict Pull Ups 5 Burpee Box Jump Overs Weightlifting Overhead Squat (3-2-1-1 Build in weight as you go) Metcon Metcon (Time) 8 Rds For Time 12 Single Arm Overhead Dumbbell Lunge 45/30# 8 C2B Pull Ups *alternate arm…
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23 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Coaches Warm Up -3 Rds For Quality :20 Handstand Walk Drill (around box) 20 Single Jumps into 20 DU’s into 20 Single Jumps 10 Burpees To Target (pick a tall pull up bar) Weightlifting Shoulder Press (4 x 2 @ 85-90%) Metcon Metcon (Time)…
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22 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) General Warm Up: 2 Min Row @ 80% Then – 3 Rounds for quality 15 A.R.E. Squats 10 KB Deadlifts 5 Ring Rows 3 HSPU Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19…
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20 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 600m Row -3 Rds For Quality 4 Squat Jumps 8 Alternating DB Snatch 10 Close Grip Swings Weightlifting Power Snatch (3×3 @ 70% Technical Work) Metcon Metcon (Time) “Light Ain’t Easy” For Time 60 Power Snatches 75/55# 30 Pull Ups 60 Sumo DL High…
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19 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Coaches Warm Up -3 Rds For Quality 7 Close Grip Push Ups 7 GHD Sit Ups 14 KBS Weightlifting Power Clean (4 x 2 TnG Reps @ 85% Across) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Power Clean Cool Down 2…
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18 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 400m Row -3 Rds For Quality 5 OHS 8 GHD Hip Ext 10 Strict Press (Barbell) Weightlifting Pause Snatch (5 x 1 Building) Pull To Below The Knee, Pause For 1 Second, Then Full Snatch Metcon Metcon (Time) 4 Rds For Time 4 Squat…
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16 FEB 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Coaches Warm Up -3 Rds For Quality 6 Push Ups 8 Wall Balls 10 Ab Mat Sit Ups Weightlifting Bench Press (3 x 8) Metcon Metcon (Time) For Time Partition Any Way You Like 100 Med Ball Cleans 200 Push Ups 300 Sit Ups
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1 FEB 19

Announcements NO CLASSES 2/5 – We will resume regular schedule 2/6 at the new location 5785 Highway 93 S. Directions: Head south on Highway 93. Turn Left onto E Blanchard Lake Road (across from Coffee Traders) to gym on right. Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Coaches Warm Up -3…
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