Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

400m Jog

MOVEMENT/MOBILITY

*grab barbell

10 Strict Press

5 Jerk Dip Holds

5 Push Press

4 Tall Push Jerks (pause in catch)

4 Tall Split Jerks (Pause in catch)

*on rig

:30 Active Hang

8 Kip Swings

5 Kipping Knees to Elbows

6 SL T2B

3-5 Toes to Bar or Toes to Air

0:00 – 5:00 (AMRAP – Reps)

0:00-5:00

Perform Max Unbroken Set of Toes to Bar
*final test of toes to bar cycle. See how many reps you can complete without coming off the bar. If you perform a set smaller than 30 Reps, complete sets until you reach 30 to get some more volume, but your score is still your first unbroken set.

5:00 – 15:00 (Time)

5:00-15:00

Run 1 Mile

Modify to a shorter run distance if needed

15:00 – 30:00 (Weight)

15:00 – 30:00

In 15 Minute Window Complete

5 Sets

1 Power Clean

2 Push Jerks

2 Split Jerks

*building to a moderately heavy complex. Focus on no press outs.

30:00-40:00 (Time)

30:00 – 40:00

2000/1800m Ski or 4000/3600m Bike Erg
Divide classes up on the run and machines to allow more people to ski