We are MVMNT.
MVMNT v CrossFit on the Square
What’s the difference and why the change?
In reality, there is no difference. We have ALWAYS been MVMNT.
Our focus from day one has been quality movement above all else. Technical proficiency first: we utilize bodyweight and light kettlebell skill training to teach basic positions and movement patterns. Once you have demonstrated competence in these skills through testing, we introduce more advanced exercises and heavier loads. High intensity workouts are the finishing touch of our program, not the driving principle behind all our workout design.
Our workouts are not “scaled,” they are progressed.
This means instead of giving a novice an empty barbell watching them struggle through a complicated and neurologically demanding motor skill like the barbell snatch in today’s conditioning (Mink Oil), the snatch is entirely replaced with a simpler movement that is more fundamental and will ultimately lead to better performance in the snatch down the road. Furthermore, lower level members still get the metabolic benefit of a high intensity circuit without undoing their skill training or taking unreasonable risks in order to “scale down” the prescribed movement. We have changed our name to MVMNT simply because we feel that branding ourselves as separate from CrossFit makes clear our methodological commitment. The MVMNT level system readily demonstrates our priorities and where we believe you should focus your effort.
MVMNT is the home of a variety of programs including strength and conditioning, powerlifting, Olympic weightlifting, kids, self-defense. When you tell your friends and family where you train, it’s MVMNT. We are a culture of learning and a community of movers driven to improve. MVMNT is what we believe in. It’s what we teach. You are MVMNT.
WE ARE MVMNT.
**Our new website is mvmntgym.com**
CF OPEN PREP/MVMNT GYMNASTICS
There are roughly 4 weeks until the first CF Open workout is published. This program is designed to maintain strength while developing gymnastic skills and muscle endurance and improve overall metabolic conditioning. Much like the Snatch cycle we just completed, we will be spending 20-30 per session working on these skills, and the exercises will alternate every other day. Most days the skill training will substitute for our usual general warmup, but on heavy strength lifting days the skill practice will be AFTER the lift, for roughly the last half of class. Members who have attained Level 4 should treat the skill session as a metcon workout on those days. All other levels should strive to improve their basic movement competence during this time. No one will get a score for these workouts.
For the next few weeks we will continue to lift heavy just a couple of days a week. One day will be back squats, the other will be deadlifts. Follow the percentage prescriptions. We will be increasing load each week. Olympic lifts (snatch/clean and jerk) will usually be in E2MOM or 3-5 Rounds AFAP format, with the focus on getting comfortable with the loads that generally show up in CF Open workouts. Lower level members will continue with Oly skill practice and kettlebell conditioning.
Warmup
Jump Rope 3 Minutes
Skill
25 minutes
Levels 3/4
20 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
75 Step-ups R/L
Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L
Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L
Conditioning
“Mink Oil”
21-15-9
Levels 3/4
Push-ups Box Jumps (24/20)
Pull-ups
Power Snatch
L4 – 115/85, C2B pull-ups
L3 – 95/65
Levels 0-2
Push-ups
Box Jumps
Pull-ups
Kettlebell Squats
L2 – 32/24, Jumping or Band Assisted pull-ups
L0/1 – Ring Rows