Mile High CrossFit – CrossFit

Current Cycle Format

Monday – Pull-Up Skill/Long AMRAP

Tuesday – Front Squat/Intervals

Wednesday – Deadlift/Strict Press/Acc

Thursday – 30+ min Sweat Day

Friday – Snatch/ Classic CrossFit

Saturday – Clean and Jerk/Back Squat

WARM UP (No Measure)

WARM UP

10/10 Leg Swings

:20/:20 SL Wallsit

:20/:20 Calf Stretch

15 Jumping Bar Taps

:30/:30 Figure 4 Stretch

200m Jog

+

:20 Dead Hang

:10 Hang in Hollow

8 Kip Swings

5 Ring Rows w/ :05 pause last rep

*grab #2.5-#5 plates

*side lying

-8 Powell Raises

-8 External Rotations

-5 Half Circles

3-5 Minutes to Warm Up skiil (ask coach for help and questions)

Gymnastic Skill/Strength (Checkmark)

Pull-Up (strict, kipping, butterfly, muscle up)

EMOM x 8

-Perform 1 Quality set of the above skill you would like to work on.

*picking up the pace a bit this week and performing these under slightly more fatigue.

*less rest so will have to cut set sizes but will be doing 2 more sets

Conditioning (AMRAP – Rounds & Reps)

18 Minute AMRAP:

200m Run (scored as 2 reps)

10 DB Hang Clean and Jerks (L)

50 Double Unders

10 DB Hang Clean and Jerks (R)

Rx – 50/35

*Really try to limit transition time and breaks while in the gym. Being able to settle the heart rate a bit on the run each round will be key.