Mile High CrossFit – CrossFit

Tuesday Training Focus

Last week of Deadlifts. Build to a heavy set of 5. Make sure we a not bouncing the weight.

Really try to push the burpee pace every set coming off the rest.

WARM UP (No Measure)

WARM UP

2 Sets

5/5 SL RDLs

10 Hamstring Scoops

:20 Hollow Hold

+

glute band around ankles

25/25′ quarter squat lateral steps

25/25′ monster walk – forwards/backwards

*grab rig

10/10x banded hip abductions

10/10x banded hip extensions

-move band to knees-

15x Banded Glute Bridges

8/8x Clamshells

+

*set J hooks to mid-shin height

3 Sets

:08 Pin Pull Isometric Deadlifts

Deadlift (Weightlifting Variable Reps & Sets)

GET FIT (Time)

For Time:

3 Sets

24 Burpees over the DB

right into

2x

12 DB Snatches (50/35)

12 Toes to Bar

Rest 2:00 between sets

*working on our hinging capacity with this workout. Expect the T2B and burpees to impact each other.