Mile High CrossFit – CrossFit

Friday Training Focus

This Open workout is a very simple test of pure capacity. Training our ability to really push the pace on a rower under a lot of fatigue.

Then testing how much power we can generate on extremely tired legs.

WARM UP (No Measure)

WARM UP

1:00 Easy Row

Rest :15

:30 Moderate Row

Rest :15

:30 Hard Row

+

*grab Wallball

5 Wallball Kang Squats

:30/:30 Couch Stretch

:30 T-Spine Opener

7 Wallballs

+

*grab barbell

:30 Wrist Openers

5 Hang Pulls (no arms)

5 Hang High Pulls

5 Muscle Cleans

5 Hang Power Cleans

+

10 Wallballs

10 Cals @ workout speed

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Hang Power Clean (@ 20:00 – 32:00
Build to a 3 Rep Max Hang Power Clean

*really try and get under the bar, failed power clean is a squat clean )