Mile High CrossFit – CrossFit

Wednesday Training Focus

2nd to last week of Shoulder Press cycle before finding a 5 Rep max next week.

This conditioning piece is meant to really get the heart rate up and be a grind. With the added challenge of seeing how efficient you can be on your hands under some serious aerobic fatigue.

WARM UP (No Measure)

WARM UP

12/9 Cal Bike

200m Jog

:10 WF HS Hold

MOVEMENT/MOBILITY

*grab light band

12 Banded Pull aparts

12 Strict Press

*band on rig

10/10 90 degree shoulder External rotations

*slide band to ankle height

10/10 Hip abductions

10/10 Hip adductions

*grab barbell

10 Goodmornings

10 Strict Press

Shoulder Press (Weightlifting Variable Reps & Sets)

GET FIT (Time)

For Time:

2 Rounds

30/24 Cal Bike

30 DB Snatches (50/35)

30 Burpees over the DB

right into

300m Run

10 Wall Walks (Rx+100″ HSW)

300m Run

*bigger workout here, 2nd round will challenge burpee capacity under fatigue.