Mile High CrossFit – CrossFit

Wednesday Training Focus

Sumo Volume increasing but set size going down to allow for heavier percentages.

Power Cleans are heavier in this weeks workout. Work:Rest interval stays the same.

WARM UP (No Measure)

WARM UP

Rowling

In Teams of 2 to 1000m

+

8/8 Fire Hydrants

8/8 Donkey Kicks

8/8 Hip Abductions

5/5 Hip CARS

10 Cossack Squats

+

*grab barbell

5 Muscle Cleans

5 Power Cleans

:15 Sumo Iso Hold

8 Sumo Deadlifts

:15 Sumo Iso Holds

Build to Starting DL Weight

Sumo Deadlift (Weightlifting Variable Reps & Sets)

Intervals (AMRAP – Rounds and Reps)

3 Rounds

4:00 On/2:00 Off

24/20 Cal Row

18 Burpees over the Rower

12 Power Cleans (135/95)

*Big rest intervals here so try and push the pace from the beginning. Drop singles will be the way to go for many on the barbell.