Announcements

Weightlifting Class at 8:15 on Saturdays this cycle!!

9:30 Partner WOD to follow. Feel free to stay for both or just one!

Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min easy Bike

-glute band-

band around knees

10/10 lateral walk in quarter squat

5x good mornings – no weight

10/10 monster walk – forward/backward

5x good mornings – no weight

15 Glute banded glute bridges

8/8 Clam Shells

:30 lizard stretch + rotation

:30 happy baby stretch

1:00 side lying t-spine rotation

3/3x single leg good morning – hands behind head

3/3x hip airplanes

*grab barbell

10x strict press

10x bent over rows

5x deadlifts

5 Power Cleans

5 Push Jerks

3 Clean and Jerks

Deadlift (In 12 Minutes Complete
3 Sets
10 TnG Deadlifts @ 60% and building to RPE 8
2min rest b/t
*this will diminish 2 reps every week

+

3 Sets
1 Deadlift @ building to 85%
2min rest b/t

*starting off with some volume TnG sets.
)

Finish with 3 Singles, no heavier than 85% however. Focus is building into heavier loads, moving the bar very well with some good speed.

METCON (Time)

For Time:

40/30 Cal Bike

15 Clean and Jerks (95/65)(Rx+135/95)

40/30 Cal Bike

12 Clean and Jerks (115/75) (Rx+155/105)

40/30 Cal Bike

9 Clean and Jerks (135.95) (Rx+185/125)

40/30 Cal Bike

*20 Minute Time Cap

NOTES

*lots of Bike cals in this workout. It is important that you pace the barbell enough to allow you to be able to push the bike the whole workout. First barbell is meant to be TnG. 2nd and 3rd can be drop singles.

Drop cals on Bike if you can not complete in 3 minutes or less