Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:20 single unders

:30 good mornings with barbell

:20 single unders

:30 burpees (no jump)

:20 single unders w/ big jump

:30 snatch grip BTN strict press or push press

30 Double Unders or :30 of practice

MOVEMENT/MOBILITY – band

:30 banded OH tricep stretch

:30 banded handcuff stretch

:30 banded lat stretch

:30 banded pull aparts

+

Clean warm up

5x Clean Grip Deadlifts

5x high hang Muscle Clean

5x Hang Clean Pulls (working on contact with high thigh)

5x Hang Muscle Clean

5x Hang Power Cleans (still should be brushing the quads)

+

Coach led clean pauses

3-4x

:02 pause in position 1 (mid shin) – :01 pause in position 2 @ knee + :01 pause in position 3 (high thigh) then perform clean from position 3. Pause in catch for :01

Power Clean (EMOM x 4
3 Power Cleans
right into
EMOM x 4
2 Power Cleans
right into
EMOM x 4
1 Power Clean

*start around 65% of clean and build across sets to a heavy single for the day. All Reps are singles. No touch and Go )

GET FIT (Time)

4 Rounds For Time:

10 DB Snatches (R) (50/35)

10 Burpees over DB

10 DB Snatches (L)

40 Double Unders

*15 Minute Time Cap

NOTES

Burpees and Double Unders will spike the heart rate, try and breathe on snatches with a smooth steady cadence.