Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Every :20 x 3 Minutes (rotate)

-Box Step Ups

-Pushups (hands on Box if needed)

-Superman Hold

+

:30 Armless prayer on box

:45/:45 Box Pigeon

1:00 side lying t-spine rotation

:30 prone snow angels

*grab 2.5 or 5# plate

8 Powell Raises

8 Side Lying Punches

8 External Rotations

*perform all on one arm before switching sides

then,

5/5 Cuban Press

:20 Lateral Raise Static Hold Each side

+

push press primer

5x Jerk Dip + stand

5x strict press + :03 hold OH

5x Push Press + :01 pause in dip

10x Push Press cycling reps quickly

Push Press (6 Sets (15min to complete)
3 Push Press @ start @ 60-65% of jerk and build to a heavy triple

Rest as needed between sets. As weights get heavy you may need to reset between reps to make sure you get proper leg drive. )

METCON (Time)

For Time (12min CAP)

21-18-15-12-9-6-3

Push Jerks (115/75) (Rx+135/95)

Box Jump Overs (24″/20″)

NOTES

Focus on trying to hold onto the barbell for as big of sets as possible and use a steady pace on BJOs. Choose a weight that is not overly heavy. No set should require several breaks