- Moving Mountains
This Week at Moving Mountains- 03/15

Spring is in there air. Our winter training blocks are done!
The upcoming weeks are about maintaining our base and having a little fun in the process. Fridays will be dedicated to the CrossFit Open Workout from the previous week. This is going to bring new challenges and movements that we haven't seen in a while. M-W there will be time dedicated at the beginning of each workout to talk about and work on these movements. We want to work on the movements but not over work them. Just enough to make sure that you are good to go with form and strategy for Friday!
Monday- MTN Strength
Set 1
21-18-15-12-9-6-3
Wall Ball
Power Clean
- 6 Bar Facing Burpees after each round
Set 2-
Slow and Steady!
2/2 Turkish Get Ups
10 Dead Bug
20 Russian Triangles
30 Plank Jacks
20 Russian Triangles
10 Dead Bugs
2/2 Turkish Get ups
Tuesday- MTN Conditioning
Set 1
Dumbbell Reverse Ladder
10-9-8-7-6-5-4-3-2-1
Front Squats
Curl to Press
Curtsy Lunge
Devil Press
Dead Bug
Set 2- Core
20 seconds on 10 second ISO Hold or rest
2 moves, alternating each sets
T1-
Alternating Side Planks- Side Plank Hold
Jump Lunges- Lunge Hold
T2-
Leg Lower- Leg lower hold
Wall Sit- Rest
Wednesday- MTN Strength
Set 1
5x5
Back Squat
Sets 1-3 build to a moderate 5 reps
Sets 4 and 5 Maintain that weight
Samson Stretch between sets
Set 2
E4MOM- 5 Rounds (20 mins)
12 Deadlifts
8 Box Jumps
16 American KB Swings
4/4 Lateral Box Jump up and over
12 Toe to Bar
Thursday- MTN Conditioning
Set 1
4x8
DB, KB, or Land Mine Deadlift
DB Walking Lunge to Single Leg DL
KB Floor Press
Eccentric Pull Ups
Set 2
3 Rounds for Time
10/15 cal Bike
3x Scotty Bob
Moving Mountains Mini Leg Blaster
Friday- MTN Strength
21.1
Warm Up
3 Rounds
200 m Row/Run
30 sec Samson Stretch
20m Single Arm OH Cary
10 Yoga Push Ups
2 Rounds
Jump Rope Progression:
30 sec Standing on Toes Hold
30 sec Two Foot Hopping
30 sec Single Unders
60 Sec Rest
21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
Saturday Sweat
8 am
Free Community Workout
Sign up is required. All are welcome! Non members email megan@movingmountainsmt.com to get signed up.