Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min row @ easy pace

then,

50m OH DB carry @ Heavy

4/4 DB Deadlifts

4/4 DB Russian Swings

4/4 DB Deadllifts

50m OH DB carry @ Heavy

MOVEMENT/MOBILITY

10 reverse snow angels

:20 superman hold + :20 hollow hold

10 kip swings, start small and gradually build

5 Strict Leg Raises

5 Kipping Knees to Chest

:20 Wall Facing HS hold

3x HS kick ups on wall or in space

Review Toes to Bar EMOM

Toes to Bar EMOM (AMRAP – Reps)

EMOM x 8

“X” Toes to Bar

*pick a number of toes to bar, or most difficult modification you can do, that you can repeat across all 8 minutes.

*this will progress over the next few weeks, with the goal being to add reps each week.

*if you are proficient at Toes to bar the point of this cycle will be to increase work capacity in this movement.

*if you are still working on toes to bar this will be good practice towards getting them
score the lowest number you did for a minute.

This is meant to be just one set, not multiple

METCON (AMRAP – Reps)

4 Sets

AMRAP – 3

22/17 cal row

16 DB Snatch (50/35) (Rx+70/50)

Max Rep Strict HSPUs

*2:00 rest b/t

NOTES

Athletes must be done with DB snatch by the 2:30 mark. Decrease cals and snatch if needed. – athletes should try to be very aggressive from the start. It is an aggressive buy in, so don’t expect a ton of time on HSPUs. But need to do a few each round.
Score is HSPU reps