Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

*grab DB

5/5x staggered stance DB RDL

5x slow motion squat – 1 DB

5x/5x DB Strict Press

5x/5x DB Push Press

:30 Dead hang

5x hanging leg raises – no kipping

10x Ring Rows

+

Warm Up Circuit (shoulder/back health)

3 Sets

On Incline Bench (holding LIGHT plates)

6 reps of Ys/Ts/As

+

:30 Sorenson Holds (hold plate if you would like)

STRENGTH CIRCUIT (Weight)

4 Sets

15 Incline DB Bench

:20-:30 Weighted Hollow Hold

8/8 Staggered Stance Barbell RDLs

-Rest as needed between sets-

*very high volume bench press, so don’t expect to go super heavy.

*for Hollow Hold try and hold a #10-#15 Plate Overhead

*do not need to go very heavy on Staggered Stance RDLs, really focus on isolating the forward hamstring and controlling the movement.
Score heaviest bench

METCON (Time)

21-15-9

DB Push Press (50s/35s)

Burpees over DB

Toes to bar

*Time Domain on the shorter side on this one. Will come down to how pressing endurance is able to hold up as the workout goes. Lots of shoulders and core here.