Mile High CrossFit – CrossFit

NEW CYCLE!

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 Row 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)

Gymnastic Skills/Density (No Measure)

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.

*start with a number you know you can hit and we will try to add volume over the cycle. Give yourself room to build. Focus on higher quality reps, and only progress volume if moving well. Should have lots of rest each round as we are not looking to build much fatigue.

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

CONDITIONING (AMRAP – Rounds & Reps)

15 Minute AMRAP:

30/24 Cal Row

30 DB Snatches (50/35)

60 Double Unders

*building pure capacity. Choose a DB weight that will allow for big sets without many breaks. Cut dubs down to something you can compete in under :60 or to 60 Jumping Bar Taps.