Mile High CrossFit – CrossFit

Tuesday Training 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

200m run

10 barbell deadlifts

10 Barbell strict press

10 barbell bent over rows

200m run

+

1 Wall Walk

10 WF Shoulder Shrugs

*come down

1 Wall Walk

10 WF Shoulder Taps

+

:40 marching glute bridge

:40 figure 4 stretch

:40 butterfly stretch

10 Scorpions

+

*add weight to Barbell

perfom 5 Hovering Deadlifts

then build to starting weight

Deadlift (Weightlifting Variable Reps & Sets)

INTERVALS (Time)

For Time:

3 Sets

300m Run

into

2x

5 Wall Walks

10 DB Snatch (70/50)

Rest 2:00 between sets

*early/late classes can modify to 500/450m Ski if they prefer due to cold/dark

*use a heavier DB than normal with the smaller sets.