Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

Bike Tabata x 6 Sets (3Min)

then,

:45/:45 Figure 4 on Rig

:45 Butterfly (feet on wall or rig)

5/5 T-Spine Rotations

*grab barbell

6/6x staggered stance barbell good mornings

6x Barbell Rows + :03 Pause @ top

5x barbell RDL

5x Muscle Cleans (focus on brushing Quads)

5x Tall Cleans

5x Power Clean

*add deadlift Warm up weight

-6 Hovering Deadlifts (:01 pause each rep, load those legs)

Deadlift (In 12 Minutes Complete
3 Sets
6 TnG Deadlifts @ 70% and building to a heavy set of 6 (8/10 RPE)
2min rest b/t

+

3 Sets
1 Deadlift @ building to 93%
2min rest b/t

)

*starting off with some volume TnG sets. Leave a little in the tank. last set should be 8/10 RPE

Finish off with 3 Singles, no heavier than 93% however. These are starting to get pretty heavy. Keep making sure we are driving with legs and keeping good positions

GET FIT (Time)

For Time:

150/120 Cal Bike

@ 0:00 and Every 25/20 Cals

-5 Power Cleans (165/115) (Rx+225/155)

-20 Minute Time Cap-

*Power Cleans are meant to be heavy Drop Singles, they should not take over 1:00 to complete however