Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 bike

:25′ walking lunges

25′ tin soilders

25′ spiderman

25′ walking pigeon stretch

25′ samson stretch

25′ straight leg bear crawl

25′ quadruped crawl

25′ duck walk

then,

10 Kip Swings

8 Ring Rows

+

grab barbell

:20 FR Opener

6x front squats

6x Romanian DL

6x strict press in push jerk position

5 Muscle Cleans

3 Power Cleans

3 Clean and Jerks

Build to Starting RDL weight

Romanian Deadlift (RDL) (3 Sets
12 RDLs @ around 45-55% of deadlift
:90 rest between sets

(these should challenging, but need to be light enough that you can control all 12 reps with a smooth tempo)
)

Shoulder Circuit (Checkmark)

3 Sets

8 DB Lateral Raises

8 DB Front Raises

8 DB Bent Over Flys

Rest :90 Seconds between sets

Clang and Bang (Time)

2-2-2-3 Intervals

2:00 rest between Intervals

30 Clean and Jerks (155/105) (Rx+205/145)

Buy In Each Interval

-12/9 Cal Bike (Rx+15/12)

-5 Chest to Bar (Rx+BMUs)

NOTES

Each interval begins with the Buy in. The workout is over when you hit 30 Clean and Jerks. You have 4 intervals to try and complete this. With an extra minute to complete the reps in the last interval.

Modification

Perform hardest pulling variation you can do. Modify to a weight you can move with decent speed for Clean and Jerks but it should be pretty heavy.