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

2 Sets

:45 Easy Row

10 Step Ups

1 WW into :10 HS Hold

+

:20 Dead Hang

10 Hollow Rocks

8 Kip Swings

3-5 Strict Pull-Ups or Ring Rows

*grab #2.5-#5 plates

*side lying

-8 Powell Raises

-8 External Rotations

-5 Half Circles

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

Gymnastic Strength/Skill (No Measure)

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.

*if you were here last week, try and add 1-2 reps to the set size you did last week.

Aerobic Conditioning (AMRAP – Rounds & Reps)

20 Minute AMRAP:

6 Wall Walks

12 Box Jump Overs (24″/20″)

18 DB Snatches (50/35)

24/20 Cal Row

*Longest AMRAP of the cycle. Continuing to work on our aerobic pacing in longer workouts. The goal of this workout is to never stop moving. Try to push the WW/BJO/DB a bit and use the Row to recover a bit.