Monthly Archives: March 2019

20 MAR 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Banded Shoulder Warm Up -20 fly pull backs -20 v-pull downs -20 v-pull ups (stand on middle of band) 3 Rds For Quality Of: 12 Calorie Row (using sprint start) 8 Lunges With Plate Overhead (two hands) Max Hold Locked Out In Rings (L-sit…
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19 MAR 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Coaches Game/Warmup 2:00 Calf Stretch -3 Rds For Quality Of; 6 Trunk Twists Each Side (band to post, arms locked with band, twist) 6 Single Legged DL (3R/3L) 10 Close Grip Swings Weightlifting Deficit Deadlift (4 x 4 @ 75%) Standing on 25# plates…
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18 MAR 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 4 Rds Non-stop :30 Easy, :30 Medium Spin On Assault Bike 4:00 Of Hip And Ankle Mobility -3 Rds For Quality Of; 15 A.R.E. Squats 3 Ring Muscle Up Turnover Drill Weightlifting Front Squat (6-4-2-2 Building To Workout Weight) Metcon Metcon (Weight) 20:00 Every…
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16 MAR 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 500m Row -3 Rds For Quality Of 2 Turkish Get-ups (KB) 4 Kang Squats (bar) 6 Push Jerks (bar) Warm-up Clean and Jerk (Sets of 2 building to BW/.75 BW) Metcon Metcon (Time) With A Partner For Time Set A Rower To Countdown From…
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15 MAR 19

Big Mountain CrossFit – CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54)…
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12 MAR 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 4 Rds Non-stop :30 Easy, :30 Medium Spin On Assault Bike 4:00 Of Hip And Ankle Mobility -3 Rds For Quality 3 Pressing OHS With Pause In Bottom :30 Hollow Rockers 50’ Waiters Walk (25’/25’) Weightlifting Overhead Squat (3 @ 80%,3 @ 85%,3 @…
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11 MAR 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality Coaches Warm Up 3×8 Pull Up Protraction/Retraction Drills (dead hang/activation) -Then 3 Rds For Quality Of; 8 Kang Squats 8 Burpees 12 KBS Weightlifting Power Snatch + Down Pause + Power Snatch (5 x 1 @ 65-70% Across) Perform Power Snatch, Pause 2 Seconds…
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9 MAR 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) Warm Up: For Quality :45 Easy Row, :15 Hard Row For 3 Minutes Followed By 3 Rds For Quality Of- 6 Ring Rows 8 Single Leg Deadlifts (4/4 with KB) 10 Pause In Bottom Air Squats 20 DUs Weightlifting Deadlift (4 x 4 working up to…
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8 MAR 19

Big Mountain CrossFit – CrossFit Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 35b/20lb 50 dumbbell box step-ups 24in/20in…
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6 MAR 19

Big Mountain CrossFit – CrossFit Warm-up Warm-up (No Measure) For Quality 100m Row Easy, 50m Hard, 50m Easy x 4 3 Strict T2B Around The Worlds x 4 -Then 3 Rds For Quality 1:00 Each, Partner Handstand Walk Practice, Hold Practice 7 Strict Ring Rows 6 Med Ball Partner Toss/Catch (both in squat, two hand…
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