Mile High CrossFit – CrossFit
Test Week!
Testing some benchmarks this week that we have been working towards the previous cycle.
Monday – Max Clean/Echo Benchmark
Tuesday – Helen
Wednesday – Muscular Endurance
Thursday – 5K Run or Row
Friday – Box Squat/Classic CrossFit
WARM UP (No Measure)
WARM UP
2 Sets
:15 Jumping Jacks
:15 Air Squats
:15 Spiderman Lunges
:15 Jump Squats
2 Sets
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
+
6/6 Fire Hydratns
6/6 Quadraped Hip Abduction
6/6 SL Glute Bridges
:20 Active Squat Hold
3/3 SL Broad Jumps
*grab barbell
5 Clean Deadlifts
5 Muscle Cleans
10 Front Rack Openers
:20 Wrist Stretch
5 Front Squats
3 Tall Cleans
3 Segmeneted Squat Cleans (:03 pause @ knee)
Squat Clean (EMOM x 3
3 Squat Cleans @ 40-50%
then,
Every :90 x 3 Sets
1 Power Clean
+
1 Squat Clean
*building across sets
then Until 18:00
Build to 1RM Squat Clean )
100/80 Cal Echo (Calories)
100/80 Cal Echo Bike
*finishing our Echo bike cycle with this benchmark. This is not an all out sprint but you need to be aggressive on this from the start.