Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

20′ Increments

-Inchworms

-Spiderman Lunges

-Bear Crawls

-Crabwalks

-Walking Lunges x 2

*grab band

-Banded Lat

-Banded Front Rack

-Banded Handcuff

-Banded Goodmornings

:20 Deadhang

10 Kip Swings

3 Jumping Eccentric Pull-Ups

*grab light DB

5/5 Strict Press

4/4 DB Snatch

40′ DB OH Walking Lunge

*grab workout weight

3/3 DB Snatch

40′ OH DB Walking Lunge

Warm Up Pull Up Variations for 5-7 Minutes

CrossFit Games Open 26.2 RX’d: (Ages 16-54) (Time)

For Time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.2 RX’d: (Ages 16-54) click here

CrossFit Games Open 26.2 Scaled (Ages 15-54) (Time)

For Time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 jumping pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

Time cap: 15 minutes

F: 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

M: 35-lb (15-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.2 Scaled (Ages 15-54) click here

Front Squat (Weightlifting Variable Reps & Sets)

Front Squats

2×8 @ 72.5%

2×4 @ 72.5% w/ Pause in hole