Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Rounds

10/8 Cal Ski

10 Air Squats

:30 Dead Hang

MOVEMENT/MOBILITY

*grab Wallball

5 Bearhug Kang Squats

:30/:30 Couch stretch on Wallball

:30/:30 Spiderman

:30 T-Spine Opener on WB

10 BearHug Cossak Squats

Then,

1:00 Wallsit

setup box height to 1″ below parallel

5x squat – no weight

5x box squat

focus points

-slow controlled descent to box

-full stop

-slight tilt back while sitting on box

-slight tilt forward going into ascent

Box Squat (Weight)

1″ below parallel
6 Sets (20min to complete)

6/6/5/5/4/4 Box Squat

2-3min rest b/t

@ 60-70% of back squat

Reps will diminish to 3/2/1 for final week

Box height needs to be set just below parallel

TEAM WORKOUT (Time)

In Teams of 3-4 Waterfall Style

3x

18/14 cal ski

12 Power Snatches (95/65)

24 Wallballs (20/14)

300m Run

*no rest b/t

NOTES

The format of the workout. The first athlete will perform a 18/14 cal ski, while the other 3 partners are resting/waiting. Once they finish they will proceed to the Power Snatches, and the next athlete will start the ski. Once they finish they will proceed to the wall balls, even if the next athlete on the ski erg is not done. Once the athlete on the ski erg is done they will proceed forward. There is no built in rest but athletes can expect to get :20-:40 here and there as they wait for the athlete ahead of them to finish.