Mile High CrossFit – CrossFit

Current Cycle Format

Monday – Olympic Lifting Complex/Classic CrossFit Triplet

Tuesday – Push-Pull and Tricep Accessory/Back to Back AMRAPs

Wednesday – Aerobic Pacing/Core

Thursday – Running Sweat Day

Friday – Pause Back Squats/Pulling Focused Metcon

Saturday – Block Cleans and Jerks out of the Rack

WARM UP (No Measure)

WARM UP

200m Jog

10/10 Leg Swings

:20/:20 SL Wallsit

:30 Plank

*grab PVC

-Pass Throughts

-External Rotations

-Lat Stretch

-OHS

-Snatch Balance

-Jump and Catch

-Sotts Press

*grab barbell

-5 Snatch Pulls

-5 Hang Muscle Snatches

-5 OHS

-3 Snatches

-3 Hang Snatches

Snatch (In a 14 Minute Window
Build to a 8/10 RPE of the following Complex

Snatch + Hang Snatch
drop and reset
Snatch + Overhead Squat )

METCON (Time)

4 Rounds

300m Run

15 Pull-Ups

10 Overhead Squats (115/80)

Rest 1:00 between sets

*try and keep the OHS unbroken. Modify pull-ups to a number than can be done in 3 sets or less or to Banded Pull-ups/Ring Rows

*1 Minute rest after each set to encourage pushing for bigger set sizes.