Mile High CrossFit – CrossFit

Wednesday Training Focus

Sumo Deadlifts – starting with some lighter percentages and building some confidence pulling from the sumo position. Keep good tension on those hamstrings.

Conditioning will focus on pulling endurance with Power Cleans. The Cleans will get heavier every week.

WARM UP (No Measure)

WARM UP

Tabata Bike x 6 Sets (3:00)

*hip flow

5 Kang Squats

10 Hip 90/90s

5/5 Figure 4 Rotations

6/6 SL Glute Briges

:20/:20 Star Plank

6 Sumo Squats

*grab barbell

:10 Iso Hold in Sumo Set Up

8 Slow Sumo DLs

:10 Iso Hold in Sumo Set Up

*add warm up weight

5 Hovering Deadlifts

Sumo Deadlift (Weightlifting Variable Reps & Sets)

Pulling Endurance (AMRAP – Rounds and Reps)

3 Rounds

4:00 On/2:00 Off

16/12 Cal Bike

16 Power Cleans (96/65)

16/12 Cal Bike

16 Alt DB Snatches

*working on our touch and go cycling with a lighter bar, and hinging enduance. Most sets should be 5+

*pick up where you left off each round, score is total rounds and reps