Mile High CrossFit – CrossFit

Tuesday Training Focus

Split Jerk – staying lighter this first week. Hitting some higher rep/lighter weight sets to drill technique.

Bodybuilding style upperbody lifting with focus on building some strength and injury prevention.

WAM UP (No Measure)

WARM UP

1:00 Ski or Arms only bike

2 x :10 HS Hold

*band on rig

-Banded Lat Stretch

-Banded Front Rack

-Banded Handcuff

2 Sets

8 Snow Angels

10 Powell Raises

10 Supinated Band Pull Aparts

HSPU work

4 Sets for Quality

“x” set of Wall Facing HSPUs

*pick a number that you can hit for all 4 sets. Rest as needed between sets

Coach Led Barbell Split Jerk Warm Up

Split Jerk (Weightlifting Variable Reps & Sets)

Upper Accessory (Checkmark)

Upper Body Accessory

3-4 Sets

10 DB Bench Press

5-10 Strict Pull-Ups

10 DB Lateral Flys