Mile High CrossFit – CrossFit

Wednesday Training Focus

Building raw pressing strength and capacity with this shoulder press cycle. We will be building to rep maxes each session, and then adding in some volume with drop sets.

Conditioning will be longer chippers that will favor those who can put their head down and grind.

WARM UP (No Measure)

WARM UP

:90 Easy Bike

:90 Easy Row

:30 Deadhang

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light band on rig

15/15x single leg banded hip adductions

15/15x single leg banded hip abductions

*take of rig

10x banded good mornings

10x banded strict press

10x straight arm banded pull aparts

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5/5x single leg good morning – hands behind head

2/2x hip airplanes

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Grab barbell

10 Strict Press + :10 OH Hold after last rep

Shoulder Press (Weightlifting Variable Reps & Sets)

CONDITIONING (Time)

For Time:

100/75 Cal Bike

25 DB Box Step Overs (50s/35s)

50 Toes To Bar

25 Devils Press (50s/35s)

1000m Row

*big chipper here. Devils Press and Bike Pace will be big separators in this one. Go into Toes to Bar with a game plan. Small sets with quick rest will be best for most.