Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Bike Tabata x 4 Sets

+

10x wall facing HS scap push ups

4-6x wall facing HS shoulder taps

2x wall walk + ;03 pause @ top – focus on breathing through every rep

+

10x glute bridges

5/5x single leg glute bridge

:30 super man hold

:30 high plank shoulder taps – slower the better

:30 sleeper stretch

:30 lizard stretch

+

*grab barbell

8x barbell high pull + turnover to front rack – no legs

5x front squat

5x Deadlift

5x Power Clean

5x Muscle Snatch

5x Power Snatch (practice cycling)

GET FIT (Time)

On 32:00 Clock Complete

3 Rounds

60/50 Cal Bike

20 Power Snatches (95/65)

6 Wall Walks

In Remaining Time

Build to a Heavy Complex

3 Deadlifts + 2 TnG Power Cleans .

NOTES

Longer workout with big sets of every movement. Being able to hold a good pace on the bike is crucial. Snatches need to be Tng but expect several breaks. Cut wall wallk volume and snatch weight if needed to keep moving. Cap Bike at 5:00 every Round. The faster you go in the workout, the more time you will have to lift.

2 Scores -Time and Heaviest Lift

LIFTING COMPLEX (Weight)

Build to a Heavy Complex

3 Deadlifts + 2 TnG Power Cleans .