Mile High CrossFit – CrossFit

NEW CYCLE!

GENERAL

-You will see a lot of classic CrossFit Triplets and Couplets as we near the CrossFit Open. Strength Progressions will have a good balance of Squatting, Pulling and Pressing. Long Steady conditioning will remain a staple on Thursdays through the open. (we have been seeing really good progress with this)

MONDAY

We will start the week off with some Plyos and Power Cleans! We will utlize a number of different plyometrics to get us firing before some very focused clean work. We will finish our strength session each Monday with some Heavy Clean Pulls.

Metcons will be simple couplets/triplets in the 8-12 Time Domain. Similar to Open Style tests.

WARM UP (No Measure)

WARM UP

3 Sets

:15 Jumping Jack

:15 Air Squats

:15 Spiderman Lunges

:15 Cat/Cow

+

PLYOS

2x

4/4 SL Lateral Jumps

4/4 SL Fwd/Bkwd Jumps

2x

3 Max Effort DB Squat Jumps

3x

3 Plyo Hurdle Hops (focus on rebounding off of the floor)

*grab barbell

:30 Wrist Stretch

10 Front Rack Openers

5 SLOW Clean DLs

5 Tall Cleans (fade Catch)

3 Hang Power Cleans

3 Power Cleans

Build to 75%

Power Clean (Weightlifting Variable Reps & Sets)

*all percentages are off of Power Clean. Not Full Clean. Important you do not exceed percentages to start. We really want to focus on good positions and bar speed these first couple weeks

Metcon (AMRAP – Reps)

AMRAP x 9

1-2-3-4… etc

Wallwalk

2-4-6-8..etc

Power Snatch (95/65)
Classic CrossFit Couplet. Shoulder fatigue will really impact wall-walk. Barbell needs to be TnG sets even if they are small ones.