Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

100m Run

:30 barbell strict press

:30 reverse lunge

100m Run

:30 bent over rows

:30 air squats

100m Run

:30 push press

:30 superman hold

+

MOBILITY/ACTIVATION

:20 dead hang

3/3x hip airplanes

10/10x half kneeling t-spine opener

*grab band

10/10 TKEs

:30 Banded T-Spine Opener

:30/:30 Banded Reach Through

+

*grab barbell

5x Jerk Dip + :03 hold – hips right under shoulders/load quads

5x Push Press + :01 pause in dip (fire quads and glutes)

*add light weight

10 Push Press

Push Press (EMOM x 4
-5 Push Press @ 60%

right into

8 Minute Window to Find 1 RM Push Press

*final week of Push Press Cycle. Really use that aggressive hip pop and hit something heavy! )

METCON (Time)

For TIme:

4 Rounds

300m Run

20 DB S2OH (50s/35s)

10 Burpee Pull-Ups

Notes

-S2OH will need to be broken up. Should not be more than 2 breaks at any point. Utilize the re dip to help prevent excess shoulder fatigue.