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.