Mile High CrossFit – CrossFit
WARM UP (No Measure)
WARM UP
200m Run
+
grab small glute band
-band around wrists-
:20 front raises – arms locked out
:20 strict press
:20 OH hold – driving outward at wrists
-move band to knees-
:20 sumo stance good mornings
:20 sumo stance squats
:20 quarter squat lateral steps
:20 Air Squats
:20 Glute Bridge Hold
+
on PU bar
10x scap pull ups
10x scap push ups
10x Kip Swings
5x knee to elbow
+
*grab barbell
5 Muscle Cleans
5 Front Squats
3 Hang Squat Cleans
5 Clean Pulls
3 Squat Cleans
5 Power Snatches
INTERVALS (AMRAP – Rounds and Reps)
3 Sets
AMRAP – 4
30/24 Cal Echo Bike
+
2-4-6-8-10…etc
Power Snatch @ 95/65
TTB
2:00 rest b/t
*start every round where you left off. Every set will being with the bike buy in
NOTES
score = total rounds + reps
Bike must be done by 2:30 mark, decrease reps if needed. Power Snatch needs to feel like a light weight, athletes need to doing TnG.