Mile High CrossFit – CrossFit

Deload Week

Taking the heavy barbell away for most of the week and doing some more accessory work. Still challenging conditioning pieces but with lighter loading.

WARM UP (No Measure)

WARM UP

1min machine

50′ DB OH Carry @ light

50′ Walking Lunges

10x DB bent over rows

10x DB high pulls

10x DB bent over rows

1min machine

MOVEMENT/MOBILITY – band on rig

20x straight arm banded pull downs

10/10x single arm banded rows

:30 banded lat stretch

:30 banded pec minor stretch

:30 banded OH tricep stretch

+

5/5x single leg RDL – hands behind head

10x high plank shoulder taps + :02 pause every lift

5/5x high plank bird dogs – focus is keeping trunk in same position

5x Push ups + :03 pause 1″ off ground

:15/:15 ISO Lunge Hold

STRENGTH SUPER SET (Weight)

3 Sets

6/6 reverse lunge – from 4″ deficit – hold heavy DB in goblet position

4-6 strict chin ups + :02 pause @ top (use band if needed)

1-2min rest b/t

STRENGTH SUPER SET (Weight)

3 Sets

12 Barbell RDLs (light-moderate)

10 DB lateral Raises + :01 pause @ top

1-2min rest b/t

Metcon (AMRAP – Reps)

AMRAP x 10

*ascending ladder

Wall Walks

1-2-3-4…

DB Step Overs (50s/35s) (24″/20″)

2-4-6-8…

*score is total reps

NOTES

Need to start nice and steady. The key to having a good score will be limiting rest on the bigger sets as the workout progresses, not sprinting the small sets at the beggining.