Mile High CrossFit – CrossFit

Deload Week

We pushed the lifting hard the last 4 weeks. Taking the week off of heavy lifting . We will not use a barbell until Friday, when we will find a 1RM Thruster. Workouts will be challenging just with lighter loading.

Monday

Challenging our strength in some different ways. Nordics should be a fun new movement for most.

This metcon was written to test a lot of the things we worked on in the last cycle. We spent mondays learning how to recover on machines in this time domain. We also worked on Wallball and toes to bar capacity a lot over the last few weeks, so looking to put that all together here.

WARM UP (No Measure)

WARM UP

Tabata x 6 sets (3 Mins)

Alternate between

-Squat hold

-Burpees

MOVEMENT/MOBILITY – DB

*grab DB

10 Hip Flexor Lift Offs over DB

:20 Hollow Hold

:30 v sit

6 SLOW goblet squats

4/4 SLOW single DB front rack squats

4/4 single DB shoulder press + 50′ overhead carry

:15 dead hang

10 Kip Swings

5 Strict Leg Raises

4 Toes to Bar or Air

Warm Up SA OHS with Light DB

STRENGTH CIRCUIT (Weight)

4 Sets

:15-:25 L-Sit Hold

5/5 SA DB OHS

5 Nordic Curls

Rest :90 – 2:00 needed between sets

*for nordic curls use partner controlling descent as much as possible and using hands to push back up or belt legs down to bench and use banded assistance

*stay as light as need on OHS to acheive full ROM
Score DB weight

GET FIT (Time)

For Time (20min CAP)

4x

15/12 cal row

15 Burpees over Rower

15 Wallballs (20/14) (Rx+30/20)

15 TTB

NOTES

We have been working this time domain a lot this past cycle. Use the row to pace an really focus on a steady burpee pace and fast transitions.

TTB should be a rep scheme that can be performed in no more 3 sets for most the workout, decrease reps if needed.