Mile High CrossFit – CrossFit

Tuesday Training Focus

Lots of inverted work today!

Using the first part of class to work on some new skills then training our shoulder capacity in the workout.

WARM UP (No Measure)

WARM UP

2x

5 Burpees

50’/50′ OH DB Carry

:10 HS Hold

MOVEMENT/MOBILITY

*grab band

2 Sets

12 Banded Pull Aparts

10 Banded Strict Press

8 Banded Good Mornings

+

200m Jog

Set Up HS Skill Session

HS Skill (Checkmark)

15 Minutes

HS Skill Progressions

10 Minutes of Practicing Skills

into

5 Minute EMOM of

-HS Walk w/ Obstacle

-HS Walk w/ Pirouette

-Free Standing Shoulder Taps

-HS Walk

-Heel Facing Shoulder Taps

-Wall Facing Shoulder Taps

-HS Hold

*spend 10 minutes Practicing the skill you would like to tackle during the EMOM. For EMOM should not work more than :30 each minute

METCON (AMRAP – Reps)

4 Sets

AMRAP x 3

200m Run

5 Wall Walks (Rx+50′ HS Walk)

Max Rep American KB Swings (53/35)

Rest 1:00 between sets

*Goal is to have a minute+ to do the swings. Cut Wall Walk Number Down if needed

*only perform HS walks in workout if proficient and can keep intended stimulus. KB Swings will fatigue shoulder and as rounds go and make the walks harder.