Mile High CrossFit – CrossFit

Crossover Week

Touching some different movements we haven’t for a bit before hoping into a new cycle next week

WARM UP (No Measure)

WARM UP

3 Sets

:30 Bike

5 Burpees

10 Walkings Lunges

+

grab 2×5/1.5# plates

5/5x single leg RDL

10x reverse flys

5x cuban press

5/5x Lunge step + Holding Plates OH

5x Lu raises

1:00 side lying t-spine rotation – reaching arm holding plate

5/5x powell raises

10x glute bridges

5/5x single leg glute bridge

5x prone snow angels – hold plates if possible

then,

5/5 SL Bulgarians bodyweight *use this to find where your foot position feels most comfortable and mark it, so you aren’t playing with where to put your foot every rep

Bulgarian Split Squat (4 Sets
5/5 Barbell Bulgarian Splits Squats
*try to build across sets to a heavy final set

-Rest about 2 minutes between sets

)

NOTES

*spend some time warming these up. Don’t count working sets until the weight is somewhat challenging.

*Loading these in the back rack position today. Should allow for you to try and push more weight than with DBs.

*if you do not feel comfotable trying to balance with the barbell then you can use DBs if you would prefer

METCON (AMRAP – Reps)

4 Sets

3 Minutes On/1 Minute Off

-12 DB Step Overs (50s/35s) (24″/20″) (Rx+16 Reps)

-12 Burpees over the DB (RX+16 Reps)

-Max Rep Wall Walks in the Remaining Time

-Score is total Wall Walks

NOTES

*Step Over must start UB and push to keep them that way each round coming off the break.

*need a minimum of :30 to wall walk each round so cut reps if needed