Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

1:00 Ski

1:00 Air Squats

1:00 Banded Front Rack Stretch (:30/:30)

1:00 Banded Lat Stretch (:30/:30)

+

10 Scap Push-Ups

10 Jerk Dips (vertical dip, load quads)

5 Split Jerks (just feet)

*grab Barbell

5 Strict Press

5 Front Squats

5 Push Press

5 Push Jerks

4 Split Jerks (:01 pause in catch)

*add warm up weight

5 Thrusters

3 Split Jerks (coach led)

Split Jerk (Weightlifting Variable Reps & Sets)

*use the push press to really focus on a vertical torso in the dip, and powerful hip extension in the drive.

*pause for :01 in each split jerk to establish 50/50 balance between legs

*push press will fatigue the shoulders and make you have to be effeceint on split jerks.

GET FIT! (AMRAP – Reps)

EMOM x 16 (rotate through)

1. 10-20 Pull-Ups (Rx+C2B)

2. 10-15 Thrusters (95/65) (Rx+115/80)

3. Max Cal Ski

4. Rest

*score is lowest completed reps of each movement combined

(pull-up + thruster + ski)

*lots of pulling and pressing interference here. Pick a number you think you can hold onto all 4 Rounds and try to stick to it. First 2 Rounds you should feel like you are under control.