Mile High CrossFit – CrossFit

Monday Training Focus

Deload Week for our lifting. You will see lots of bodyweight movements this week and much less barbell.

Working some Strict HSPU density with our strength component today. Metcon will challenge Strict Pull-Up Capacity under fatigue.

WARM UP (No Measure)

WARM UP

:90 Easy Machine

:30 Sinlge Unders

:15 Penguin Jumps

5 Inchworms

:20 Double Unders

+

*grab light KB/DB

50’/50′ OH KB Carry

25’/25′ OH Walking Lunges

5/5 Turkish Get Ups

1:00 side lying t-spine rotation

:30 prone snow angels

10 Plank Shoulder Taps

3-5 Minutes to Kick Upside down and Warm Up sHSPUs

Gymnastic Strength (AMRAP – Reps)

EMOM x 10

-Strict HSPUs

*pick a number that you can hold across all 10 sets

*looking to preserve quailty reps so be conservative on the number of reps you choose

*scale to 2-3 Eccentric Reps, DB Z Press or Box Pike HSPUs
Score Number of reps you hold across

METCON (AMRAP – Rounds and Reps)

AMRAP x 12

12 DB Snatch (R)

24 Double Unders

12 DB Snatch (L)

24 Double Unders

12 Strict Pull-Ups

Rx – 50/35

Rx+ – 70/50

*strict pull-ups will be where this workout slows down each round. Try and keep moving on the other parts knowing the pull-ups will force you to slow down. Goal on DB snatches is UB. Modify DUs to 36 singles.