Mile High CrossFit – CrossFit

Tuesday Training Focus

Should be getting more comfortable with Split Jerks now that we are in week 3 of this cycle.

Continue to Push the weight on Upper body strength work.

WARM UP (No Measure)

WARM UP

2 Sets

1:00 Machine

10 Walking Lunges

10 SLOW Shoulder Taps

:20 Hollow Hold

*grab moderate band

10 Pull Aparts

10 Banded Strict Press

10 Supinated Pull Aparts

*band on rig at hip height

10/10 SA Split Stance Rows

10/10 Pallof Press

10 Face Pulls

*grab barbell

5 Split Jerks (no bar, pause in catch)

5 Strict Press from split position

5 Tall Jerks

5 Split Jerks

Split Jerk (Weightlifting Variable Reps & Sets)

Upper Accessory (Checkmark)

3 Sets

12 DB Incline Bench Press

10 DB Chest Supported Incline Rows

3 Sets

10 Barbell Curls

12 DB Skull Crushers

Extra Credit (Time)

(Optional Run Conditioning)

4-6 Rounds

3:00 Run @ fastest sustainable pace

1:00 Walk