Mile High CrossFit – CrossFit

Tuesday Training Focus

Deadlifts dropping from 8s to 5s so percentages have gone up.

Tuesdays continue to be our biggest workout of the week volume wise with this week being no different.

WARM UP (No Measure)

2:00 Easy Machine of Choice

+

1 Wall Walk

10 WF Shoulder Taps

1 Wall Walk

+

:40 marching glute bridge

:40 figure 4 stretch

:40 butterfly stretch

10 Scorpions

+

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

*grab barbell

10 Empty Barbell DLs

*add weight

5 Hovering DLs

Deadlift (Weightlifting Variable Reps & Sets)

GET FIT (Time)

3 Sets

15 Pull-Ups (Rx+20 C2B)

right into

2x

4 Wall Walks

8 Power Cleans (135/95)

32 Double Unders

Rest 2:00 between sets

*pull-ups need to be done in under a minute. Cut Wall Walks down if needed to keep moving. A lot of Cleans in this workout. needs to be a weight that you can move fast.