Mountaineer CrossFit – Teens

Warm-up (No Measure)

Mixed Tabata of: Lunges, Plank Shoulder Touches, Tuck Jumps (keep your knees out as you jump and land SOFTLY!!!), Light KB Swings

***2x for each movement***

Med Ball Cleans (Practice)

Every rep begins on the floor. The learning sequence is as follows:

1) MB Deadlift (gets MB off ground)

2) MB Deadlift + Shrug (adds speed through the middle of the lift)

3) MB Front Squat (works on catch position)

4) MB Shrug and Drop (works on transition under MB. The movement starts in the hang position)

5) MB Clean (full movement)

Metcon (3 Rounds for reps)

Teens “Chief”

Max reps in 3 minutes of:

3 Medicine Ball Cleans

6 Push-ups

9 Air Squats

***Rest 1 minute between each three minute cycle. Repeat for a total of 3 cycles.***
1 Cycle = 3 minutes of the triplet

Mobility

Cool down!

Mountaineer CrossFit – Kids

Warm-up (No Measure)

Circle Sprawl: The kids move in a circle, outlined by pumpkins or cones. On “Go”, the kids perform a movement called by the coach around the circle. Once the whistle blows, sprawl – heads facing inside of the circle

DSDS (Practice)

Dip, Shrug, Drop, Stand. These can be done with pumpkins or the foam dodge balls

Box Jumps (Practice)

Laser Knees Out

Metcon (Time)

Complete 12-9-6 reps of:

Pumpkin DSDS

Box Jumps

***Overhead pumpkin carry from cone to cone between each round***

Metcon (Time)

Game: Class Vote

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Row 1000m

Clean and Jerk (7×1@90%)

Every 2 minutes

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Mountaineer CrossFit – Beginners

Happy Halloween! No trick just a burpee treat! 🙂

Warm-up (No Measure)

200m run

25 pushups

Rope Climb (3×5)

Metcon (Time)

Burpee Ladder

20 burpees

1 sit-up

19 burpees

2 sit-ups

18 burpees

3 situps

continue counting down to 1 burpee and up to 20 situps

Mountaineer CrossFit – CrossFit

Snatch (10×1@80%)

Front Squat (3RM)

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Announcements

Saturday class is at Mylan Park (10:30)

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

200 ft Bear Crawl

30 Wall Ball

Split Jerk (5×1@90%)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

150 Mountain Climbers

30 Calorie Row

Metcon (Time)

Run 800m

40 KB SDHP 53lbs/35lbs

40 Box Jump Overs 24″/20″

Run 400m

40 Box Jump Overs 24″/20″

40 KB SDHP 53lbs/35lbs

Run 800m

Mountaineer CrossFit – Beginners

CLASS AT CHEAT LAKE ONLY AT 7PM!

Warm-up (No Measure)

10 Turkish getups without weight each arm

50 jumping jacks

Metcon (AMRAP – Rounds and Reps)

20 min Amrap:

6 Turkish get-ups (3 each arm)

9 Burpee box jumps

12 KB swings 53/35#

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

50 KB Swings

50 Situps

Back Squat (5×1@85%)

Metcon (20 Rounds for reps)

20 EMOM

Even: 12 Thrusters 75lbs/55lbs

Odd: 12 Bar Facing Burpees
Scale reps as needed

Mountaineer CrossFit – Teens

Warm-up (No Measure)

Hungry Hippos: The class is split up into two equal teams. Each team starts on an opposite end of the designated space and all of the gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line where they can drop it off and cruise back to the middle to do it all over again. Scores are the total of pounds moved to each side by a team in the allotted time. The team with the most pounds moved in that time wins!

Turkish Get Up (Practice)

Hold each position until the next position is called

Metcon (9 Rounds for reps)

3 Round Station Rotation of:

1) Max Jump Rope

2) Max Mountain Climbers

3) Waiter’s Walk L/R