Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

100′ OH plate carry @ 25/15#

5/5x bird dogs

10x RDL – hug plate

10x Plate Bent Over Rows

30x plate jumps

10x scap pull ups

10x scap push ups

MOVEMENT/MOBILITY – grab glute band

50′ monster walk

50′ backwards monster walk

25/25′ lateral steps

5x slow squats

10x Clamshells

10x Glute Bridges

*grab barbell

10 Strict Press

10 Bent Over Rows

Set up seated strict press and rows

Shoulder Press (4 Sets
5 Seated Strict Press @ come to deadstop every rep
Rest :30
12 HEAVY KB Gorilla Rows
2min rest b/t

*strict press comes out of the rack. start around 65% of Strict Press and build in weight over the sets.
)

GET FIT (Time)

For Time:

5 Rounds

15 Toes to Bar

5 Box Jumps (30/24″)

3 Power Cleans (185/125) (Rx+245/165)

NOTES

*this is meant to be a heavier workout. The box jumps and cleans are low volume to allow for heavier weights and a taller box.The toes to bar volume is pretty high however and the core fatigue will build and impact the other movements. Cut toes to bar volume if needed so that sets never take over :90