Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

:90 Bike

-glute band + barbell-

band around knees

10/10 lateral walk in quarter squat

5x good mornings – no weight – hands behind head

10/10 monster walk – forward/backward

5x good mornings – no weight

10x Deadlift @ barbell

-band off-

5/5x staggered stance good morning – barbell

5x deadlift + :03 pause at mid shin

+

:20/:20 isometric lunge hold

10x bent over rows

:10/:10 isometric lung hold – barbell on back

10x barbell high pulls

+

5 Muscle Snatches

3 Power Snatches

5 Muscle Cleans

5 Push Press

3 Clean and Jerks

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

+

3 Sets
1 Deadlift @ building to 95+%
2min rest b/t

)

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

*Building to a pretty heavy single today. Positions must stay intact though. Coaches stop athletes from building heavier if there are positional breakdowns

Bike/Barbell (AMRAP – Reps)

AMRAP x 4

40/30 Cal Bike

Max Power Snatches (115/75) (Rx+135/95)

Rest 2:00

AMRAP x 4

40/30 Cal Bike

Max Clean and Jerk (155/105) (Rx+185/125)

Rest 2:00

AMRAP x 4

40/30 Cal Bike

Max Power Cleans (185/125)(Rx+225/155)

Notes

3:00 Cap on the Bike. Need a minimum of 1 Minute on the barbell. Score is total reps on the barbell.