Mile High CrossFit – CrossFit

New Cycle

Cycle Format for the next 4 Weeks

Monday – Olympic Lifting Complex/Classic CrossFit Triplet

Tuesday – Push-Pull and Tricep Accessory/Back to Back AMRAPs

Wednesday – Aerobic Pacing/Core

Thursday – Running Focused Sweat Day

Friday – Pause Back Squats/Pulling Focused Metcon

Saturday – Block Cleans and Jerks out of the Rack

WARM UP (No Measure)

WARM UP

200m Jog

10/10 Leg Swings

:20/:20 SL Wallsit

:30 Plank

5 Boot Straps

6/6 Fire Hydrants

6/6 Donkey Kicks

6/6 Hip Abductions

5/5 Hip Cars

5 Pause Air Squats

*grab barbell

-10 Front Rack Opener

-5 Front Squats

4 Tall Cleans

-3 Cleans

-3 Hang Cleans

Clean (In a 14 Minute Window
Build to a 8/10 RPE of the following Complex

Clean + Hang Clean
Drop and Reset
Clean + Front Squat

*hang can be above or below knee. Do not build to a max, the goal is moving the bar with good speed. )

Metcon (Time ↓ Shorter is Better)

3 Rounds

400m Run

15 Front Squats (115/80)

15 Burpees over the Bar

1:00 Rest between rounds

*you will not fully recover in the 1 minute window, but the rest is there to allow for a slightly more aggressive pace on the run and burpees each round. No more than 1 break on the barbell.