Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

100 jump rope

25 airsquats

25 pushups

Metcon (Time)

1000m row

6 Turkish getups (3 each arm)

12 goblet squats 53/35

24 KB swings 53/35

1000m row

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50ft Crab Walk

50ft Lunge

20 V-ups

Back Squat (3×6@65%)

Every 2 Minutes

Metcon (Time)

21-15-9

Thruster 95lbs/65lbs

Ring Dips
***I recommend that you take today as a rest day if you are doing the CrossFit Open!***

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

500m row

25 sit-ups

30 airsquats

Hang Clean (5×5@80%)

Every 2 min

Metcon (Time)

3 rounds:

200m run

20 wall ball 20/14

15 wall ball sit-ups

9 hang clean 95/65

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Run 200m

20 V-ups

30 Mountain Climbers

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Run 800m

15 Pullups

50 Double Unders
RX+= Chest to Bar Pullups

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

500m row

25 sit-ups

30 airsquats

Push Press (5×5@80%)

Every 2 min

Metcon (Time)

3 rounds:

200m run

20 wall ball 20/14

15 wall ball sit-ups

9 push press 95/65

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

3 min hamstring stretches

Then 2 rounds:

100 jump rope

25 push ups

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

50ft Crab Walk

:30 Side Plank

Bench Press (3×8@65%)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
***This is Brian Kurcaba’s birthday WOD request. Be sure to wish him a happy birthday today!***

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calorie Row

6 Turkish Getups

12 KB Swings

Then

2 Rounds

5 Deadlift

5 HSPU to standard

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

200m run

25 jumping jacks

20 pushups

25 airsquats

Front Squat (3×5@65%)

Every 2 min

Metcon (Time)

20min AMRAP:

15 burpee over box steps

21 KB swings 53/35

9 pull-ups

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

200m run

25 air squats

50 mountain climbers

Power Clean (1 RM)

15 min to find 1RM

Metcon (Time)

3 rounds:

24 wall ball 20/14

16 overhead walking lunges

12 push-ups