Mile High CrossFit – CrossFit

Crossover Week

Touching on some Oly complexes and Back Squats with our lifting this week. Tuesday is a big workout but overall less intensity and volume than the previous couple weeks.

WARM UP (No Measure)

WARM UP

5 Boot Straps

6/6 Fire Hydrants

6/6 Donkey Kicks

6/6 Hip Abductions

5/5 Hip Cars

5 Pause Air Squats

*grab box

10 Pogo Jumps

4 Depth Drops

4 Box Jumps

3/3 SL Broad Jumps

10/10 SL Lateral Line Hops

3/3 Lunge Jumps

*grab barbell

-10 Front Rack Opener

-5 Front Squats

4 Tall Cleans

-3 Cleans

-3 Hang Cleans

Clean (Weightlifting Variable Reps & Sets)

EMOM (Weight)

EMOM x 15

-12 Burpees over the Bar

-3 Tall Box Jumps

-3 Push Press (from floor)

*build Push Press across sets. Score is your heaviest set of 3.

*trying to use a taller box than you normally would. Stack some plates or use Jerk Block is you want to go over 30″)