Mile High CrossFit – CrossFit

Tuesday Training Focus

Finishing our Skill work with a fun test to see where our max capacity is at.

Good conditioning training here. Focus on building our burpee capacity while under a lot of aerobic distress.

WARM UP (No Measure)

WARM UP

:90 Bike

200m Jog

:30 Deadhang

MOVEMENT/MOBILITY

*grab #2.5 of #5 plates

-10 Lateral Raises

-:20 Front Raise Iso Hold

*side lying – all on one side first

Lateral Punches

Powell Raises

Half Moons

* no plates

8 prone snow angels

:20 Hollow Hold

+

Warm up and Practice Pull-Up variation

GYMNASTIC SKILL (AMRAP – Reps)

Max Set of Pull-ups, C2B, BMUs, or RMUs

then, perform

2 Sets

50% of Max Effort Set

*pick the skill you have been practicing the most over the last 4 weeks and perform a max effort set.Then a couple drop sets as some more practice.

CONDITIONING (Calories)

E5M x 4 – alternating

1.

800m Run

2.

40/32 Cal Ski

Max Cal Bike

3.

800m Run

4.

40 Bar Facing Burpees

Max Cal Bike

*score is Cals on the bike, Runs are not scored. But full amount must be finished for Rx. Goal is to have 30+ seconds of rest so cut distance if needed. Cap the burpees at 4 minutes. You must pace the first bike because you are right back into a run after it.
In big classes start everyone on different stations so all athletes ski