Mile High CrossFit – CrossFit

Deload Week

We having been pushing our lifting hard the last few weeks and seen many PRs! This week we will take a step back from the heavier weights to focus on some lighter positional work and accessory lifting. Conditioning will still be plenty challenging, just wont include heavy barbells.

WARM UP (No Measure)

WARM UP

1:00 Easy Bike

10x walking lunges – holding medball

10x medball strict press

10x OH walking lunges

:30 Hard Bike

10x Wall balls

MOVEMENT/MOBILITY

:30 couch strech on WB

:30 spiderman (rear foot on WB)

:30 Straddle Stretch

:30 side lying t-spine rotation

+

PVC Pipe

10 Pass Throughs

4 Strict Press (active shoulder)

5 PVC OHS w/ Pause

barbell

5x BTN Push Press

:20 OH Hold (OHS Grip)

5x OHS w/ Pause

10x barbell trunk twists

*barbell in rack

coach led SQ pauses

5x Back Squat :03 descent + :02 pause in hole

Overhead Squat (Every 2 Minutes x 4 Sets
5 Overhead Squats + :01 Pause in hole

*out of rack, not looking to go crazy heavy. Looking to work on full range of motion and shoulder stabilization
)

Back Squat (Every 3 Minutes x 3 Sets
5 Back Squat + :03 descent + :01 pause in hole
@ 55-65%

*this is not meant to be very heavy. Just dialing in squat positions with nice controlled reps. )

METCON (Time)

For Time:

25/20 Cal Bike

20 Wall Balls (20/14) (Rx+30/20)

20/15 Cal Bike

15 Wall Balls

15/10 Cal Bike

10 Wallballs

rest 2:00 and REPEAT

NOTES

*score is total time

Focus on this workout is to try and do the wallballs unbroken. Push the bike as hard as you can while not breaking them up.