Mile High CrossFit – CrossFit

Oly Class 8:15

WARM UP (No Measure)

OLY WARM UP

Coach Led Mobility and Movement Primer

+

3 Sets

w/ KB

-3 KB Windmills

-3 KB OHS

-5 Squat Jumps

then,

Coach Led Snatch Warm Up

(focus on spending time in deep squat)

Snatch (3 Sets
1 Power Snatch
1 OHS
drop reset
1 Snatch

then

5-6 Snatches
*start @ 75% and building to heavy for the day)

Front Squat (4 Sets
3 Anderson Squats w/ :03 descent

*one of my favorite lifts to help standing up heavy cleans, set up bar on boxes so that you start in the position you would catch a heavy clean )

TEAM WOD 9:30

TEAM WOD (Time)

For Time – in team of 3

5x (35min CAP)

60/50 cal echo bike – 1 bike/team

10 Toes to bar/10 Pull-Ups/10 Strict HSPUs

30 Goblet Squats @ 50/35 – synchro – 2 DBs/team

10 single arm Devil Press – synchro – 2 DBs/team

NOTES

For SYNCHRO portion of the workout, 1 athlete is working while the other 2 are performing the movement synchronized. Athletes can switch out whenever.

For goblet SQ and DP a team of 3 will have 2 DBs so 1 athlete will be performing air squats and just a normal burpee while the other 2 teammates will perform the movements with a DB. For the Gymnastics each athlete performs one of the movements. Rotate what everyone does however you would like