Mile High CrossFit – CrossFit

Wednesday Training Focus

Strict Press volume going back to what we did week 1 with the goal of going slightly heavier.

EMOM instead of Chipper this week. Try and make this a controlled effort, with the focus on improving toes to bar capacity and efficiency more than intensity.

WARM UP (No Measure)

WARM UP

25/20 Cal Row

5 Burpees

+

MOVEMENT/MOBILITY

:20 Dead Hang

10 Kip Swings

5 Straight Leg Raises

*heavy band on pull-up bar

:30/:30 Lat Stretch

:30/:30 FR Stetch

:30 Banded Handcuff

*grab Heavy KB

2 x 50’/50′

Overhead KB Carry

Shoulder Press (Weightlifting Variable Reps & Sets)

CONDITIONING (AMRAP – Reps)

EMOM x 20

-15/12 Cal Row

-15 Burpees Over Rower

-Max Rep Toes to Bar

-Rest

*score is Toes-to-Bar

*moving to an EMOM format with the Open on Friday in order to drop intensity a bit. This is not meant to be overly burtal on the cardio minutes, so pick a number of reps on each movement that you can sustain without red-lining