Mile High CrossFit – CrossFit

Wednesday Training Focus

Continuing our Sumo cycle going to 8s this week.

Interval working time going from 4:00 to 6:00 this week. Power Clean continuing to get heavier in these conditioning pieces. Should be a moderate weight this week.

WARM UP (No Measure)

WARM UP

In 25′ Increments

-Knee Tucks

-Tin Soldiers

-Lateral Lunges

-Quadraped Bear Crawl

-Spiderman Lunges

-Duck Walk

-Lateral Plank Walk x 2

+

*light band on rig

2x

10/10 Hip Abductions

10/10 Hip adductions

5/5 SL RDL (band on outside knee)

+

*grab barbell

5 Muscle Cleans

5 Power Cleans

:15 Sumo Iso Hold

8 Sumo Deadlifts

*grab warm up weight

6 Hovering Sumo DL

Sumo Deadlift (Weightlifting Variable Reps & Sets)

GET FIT (AMRAP – Rounds and Reps)

2 Rounds

6:00 On/2:00 Off

18/14 Cal Bike

9 Power Cleans (155/105) (Rx+185/125)

6 Wall Walks

*same amount of working time with bigger working intervals and less rest. Cleans need to be heavy enough to be drop singles. Pick up where you left off.