Mile High CrossFit – CrossFit

Tuesday Training Focus

2nd to last week of the Jerk Cycle. Starting to hit some heavy singles.

Challenge yourself on the upper accessory work. Weights should be pretty hard.

Continuing our running progression. Trying to hold last weeks paces for a longer duration.

WARM UP (No Measure)

WARM UP

2 Sets

1:00 Ski or Bike

:15/:15 Iso Hold Lunge

:20/20 Copenhagen Plank

*grab 2.5-5# plates

*lying on side

-Powell Raises

-External Rotations

-Side Lying Punches

-Half Circles

*grab barbell

5 Split Jerks (no bar, pause in catch)

5 Strict Press from split position

5 Jerk Dips (pause)

5 Jerks (pause in dip)

3 Split Jerks (no pause)

Split Jerk (Weightlifting Variable Reps & Sets)

Upperbody Hypertrophy (Checkmark)

Upper Body Accessory

3 Sets

10 DB Bench Press

8/8 Heavy Single Arm DB Rows

3 Sets

12 DB Overhead Tricep Extensions

8-12 Banded Strict Pull-Ups

Optional Run Conditioning (Time)

3-5 Rounds

4:00 Run @ fastest sustainable pace

1:30 Walk

*Increasing total running time by 2:00 from last week. The goal is to keep the same or similar paces to last week.