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

Tabata Bike x 6 Sets

+

:20 Dead Hang

:10 Hang in Hollow

8 Kip Swings

5 Ring Rows w/ :05 pause last rep

*grab #2.5-#5 plates

2 Sets

10 Lateral Raises

5 Cuban Press

5 SLOW OHS (hold plates OH)

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

Pull-Up Strength/Skill (Checkmark)

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

Every 2:00 x 6 Sets

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

*If you were here last week, try and add 1-2 reps to your sets.

*this can also be used as skill practice if you are trying to learn a new skill.

GET FIT! (AMRAP – Rounds & Reps)

16 Minute AMRAP:

12 Power Cleans (95/65)

16 Burpees over the Bar

20/16 Cal Bike

Small touch and go sets on the cleans, cleans are meant to be a very light weight. Focus on pushing the bike each round and being steady but not aggressive on the burpees.