Mile High CrossFit – CrossFit

Wednesday Training Focus

Much lower volume on our lifts to allow for heaviest weights of the cycle.

Fun Sprint Finisher! Who can hold onto those Overhead Squats!

WARM UP (No Measure)

WARM UP

:30 single under

20x walking lunges

-:20 High Singles

-:20 single leg single unders (switch halfway)

-:15 penguin claps

-:15 double unders or practice

2x :10/:10 lunge hold – knee ” off ground

*try to perform second set with barbell on back

MOVEMENT/MOBILITY

:30 butterfly stretch

:30 cat/cows

:30 childs pose

*grab pvc

10x PVC pass throughs

10x PVC trunk twists

:20 bottom of SQ hold – heels on PVC

:30 PVC Lat Stretch

5x OHS – pause :03 in hole

5/5 BW Bulgarian Split Squats

Bulgarian Split Squat (Weightlifting Variable Reps & Sets)

Bench Press (Weightlifting Variable Reps & Sets)

Finisher (Time)

For Time: (10 Minute Time Cap)

120 Double Unders

60/48 Cal Bike

30 OHS (95/65)

*focus here is trying to hold onto big sets of OHS at the end. Needs to be a weight you can do sets of 10+ with.