Mile High CrossFit – CrossFit

WARM. UP (No Measure)

WARM UP

1:00 Bike cal bike

:30 Plank

:30 wall sit

:30 Faster bike

5 Inchworms

5 Kang Squats

:30 glute bridge hold

2x :10/:10 single leg glute bridge hold

*light band

10x banded pullaparts

10x straight arm banded pull downs

:30 banded lat stretch

:30 OH banded tricep stretch

10x banded good mornings

10x banded strict press

+ empty barbell

grab barbell

5x barbell high pulls

5x BTN snatch grip strict press

5x snatch drops to quarter squat position

5x muscle snatch

+

5 DLs w/ pause

*add weight

5 Hovering Deadlifts

Deadlift (In 12 Minutes Complete
3 Sets
8 TnG Deadlifts @ 65% and building to a heavy set of 8
2min rest b/t

+

3 Sets
1 Deadlift @ building to 90%
2min rest b/t)

*starting off with some volume TnG sets. Leave a little in the tank. last set should be 8/10 RPE

Finish off with 3 Singles, no heavier than 90% however. Focus is building into heavier loads, moving the bar very well with some good speed.

Bike/Barbell Intervals (Time)

4 Rounds

20/15 Cal Bike

10 Power Snatches (95/65) (Rx+115/80)

20/15 Cal Bike

Rest 1:00

*looking to go TnG on the barbell. Do not have to do all 10 Unbroken but should not be singles.

Rest after each round to allow for faster paces on the bike, however you will not fully recover in a minute so smart pacing is still required