Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Minute Easy Bike

MOVEMENT/MOBILITY

2 Sets

:20/:20 Side/Star Plank

10 Hip 90/90s

5/5 Spiderman Rotations

then,

2 Sets

:45 Spanish Squat Hold

6 SLOW Air Squats

6 Walking Lunges

*grab barbell

10 FAST empty barbell Front Squats

:30 Wrist Stretch

5 Jump Squats

*add warm up weight

8 Front Squats

*after Squats coach led Toes to bar warm up

Front Squat (Every 2:00 x 3 Sets
3 Front Squat + :03 pause in hole @ moderate weight 60-70%

then in 10 Minutes

Perform
3 Reps @ 85%
3 Reps @ 87.5%
3 Reps @ 90+% )

Final week of this cycle. This needs to be the heaviest weight of the cycle. Rep Range should be 3-5. If you think you can get more than 5 at your 90% you can go a bit heavier than this percentage.

Toes To Bar Progression (Time)

FOR TIME: (12 Minute Cap)

25/20 Cal Bike

50 Toes to Bar (Rx+ 75 T2B)

25/20 Cal Bike

*putting our toes to bar progression into a conditioning setting this week. Plenty of breaks are expected. Do not take youself to failure right off the bat. You should have learned a lot about where your capcity is at over the last couple weeks of EMOM work.

*like with the EMOMs we so not want singles, modify to toes to air to be able to string reps together if needed
Toes to bar can not take longer than 8 Minutes