Mile High CrossFit – CrossFit

Wednesday Training Focus

Posterior Focused Strength today. No Barbell but still some quality strength work.

Fun intervals testing our ability to push the pace over multiple intervals and flush leg fatigue.

WARM UP (No Measure)

WARM UP

10 Heel/Toe Rocks

10 Pogo Jumps

then,

3:00 AMRAP

Teams of 2 or 3

Burpee Shuttle Run Relay Race

Complete 4 Down and backs before swtiching (must burpee every turn around)

10x step ups + slow controlled descent

2 Ground to Standings

2 J Hook to Stands

+

review SB hold/carry technique

-SB belly button height

-big proud chest

-interlocking hands

2x 50′ for each athlete

STRENGTH CIRCUIT (Weight)

4 Sets

10 DB Step Ups (20in)

Rest :30

50′ Bearhug Sandbag Carry

Rest :90

*don’t need to go crazy, but use heavier DBs than you use in a metcon setting
score Sandbag weight

Conditioning (Time)

4 Sets

24/18 Cal Bike

18 Box Jump Overs @ 24/20″

12 Goblet Squat (70/50) (Rx+100/70)

2 Rope Climbs (Rx+4 reps)

Rest :90 between sets

22 Minute Time Cap

NOTES

-Goblet Squats should be UB. Cut down Rope Climb to one rep or to 4 Ground to Standings