Mile High CrossFit – CrossFit

Tuesday Focus

Strength focus on Tuesdays will be volume TnG deadlifts. We will build to some heavy higher rep sets.

Conditioning will be longer intervals with a gymnastics component. Upper Focused.

WARM UP (No Measure)

WARM UP

2 sets

:20 Inchworms

:20 Hollow Hold

:20 Glute Bridge March

+

:20 Dead Hang

10 Kip Swings

5x Straight Leg Raises

3/3x single leg TTB

+

5/5x hip airplanes – hold onto rig post

10/10x forward backward leg swings

10/10x lateral leg swings

:30 squat hold – holding rig post

+

10x Strict Press

5x Push Press

5x Push Jerks

10x barbell good mornings

8x deadlift

*add weight

5x Hovering DLs

Deadlift (Weightlifting Variable Reps & Sets)

CONDITIONING (Time)

For Time:

3 Sets

75 Double Unders

right into

5-10-15

S2OH (135/95)

Toes to Bar

Rest 2:00 between Sets

*there is a lot of volume in the shoulder to overhead. It needs to be a weight you can cycle pretty quickly. No more than 2 breaks on the set of 15. Rx wieght is on the heavy side for most.