Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min backwards echo bike – legs only

200m Run

20/20x banded TKE

20x banded face pulls

:45 Spanish Squat Hold

+

MOBILITY/ACTIVATION

:30 90/90 stretch / side

:20/:20 Star Plank

8/8 quadruped donkey kicks

8/8 quadruped fire hydrants

8 bootstrap squats

8 Reverse Lunges

SQ therapy

with empty barbell

5x

1 Squat + :01 pause @ 1/4 SQ, 1/2 SQ, full SQ

setup box height to 1″ below parallel

5x squat – no weight

5x box squat

focus points

-slow controlled descent to box

-full stop

-slight tilt back while sitting on box

-slight tilt forward going into ascent

Box Squat (Weight)

1″ below parallel
6 Sets (20min to complete)

5/5/4/4/3/3 Box Squat

2-3min rest b/t

@ 60-75% (trying to finish heavier than last weeks set)

Reps will diminish to 3/2/1 for final week

Box height needs to be set just below parallel

Partner WOD (Time)

Partner Workout

8 Rounds For Time

-Alternating Movements

21 Wallballs (20/14)

15/12 Cal Bike

9 Deadlifts (225/155)

*Partner 1 will complete the Wallballs, then partner 2 will bike, partner 1 will then deadlift. The next round will be the opposite. Each Partner will end up doing each movement 4 times.