Mile High CrossFit – CrossFit

Wednesday Training Focus

Significant percentage increase from last week, reps drop from 8s to 6s.

Cleans are meant to be heavy in the conditioning. This workout will challenge power output under fatigue.

WARM UP (No Measure)

WARM UP

10 Step Ups

10 Heel to Raises

10 Prisoner Step Ups

10 Pogo Jumps

4/4 Controlled Step Downs

-glute band-

band around knees

10/10 lateral walk in quarter squat

5x good mornings

10/10 monster walk – forward/backward

5x good mornings

15 Glute banded glute bridges

8/8 Clam Shells

:30 lizard stretch + rotation

:30 straddle stretch

1:00 side lying t-spine rotation

3/3x hip airplanes

*grab barbell

8 Goodmornings

8 Back Squats

8 SLOW Sumo Deadlifts

*add weight

10 Sumo Deadlifts

*add weight

6 Sumo Deadlifts

*build to starting weight

Sumo Deadlift (Weightlifting Variable Reps & Sets)

GET FIT (Time)

For Time:

3x

3 Power Cleans (165/115) (Rx+225/155)

6 Burpee Pull-ups (Rx+Bar Muscle Ups)

9 Box Jump Overs (30″/24″)

Rest 2:00

3x

3 Power Cleans (185/125) (Rx+245/165)

6 Burpee Pull-ups (Rx+Bar Muscle Ups)

9 Box Jump Overs (30″/24″)

*Power Cleans should be heavy this week. Steady drop singles. Slight increase in weight on the back half, even if not following Rx weights make a jump that makes the 2nd bar more challenging