Mile High CrossFit – CrossFit

Monday Training Focus

This is the final week of our lifting cycle for all of our lifts besides Thrusters. We will build to our heaviest sets of the cycle.

Monday

Building to a heavy double with a pause. Make sure we are staying braced and coming to a full stop in the bottom.

Just like our other AMRAPs. Really try and push the movements off the rower, and continue to work on your ability to recover while rowing.

WARM UP (No Measure)

WARM UP

2x

10/7 cal row

:30 Wall Sit

10 Kip Swings

+

*Hip Flow

:20 Squat hold

-Kang Squats

-Squat Rotations

:20 Squat hold

-Spiderman Lunges (hold back knee up)

-hip 90/90s

-6/6 SL Glute Bridges

-5/5 Birdogs

:20/:20 Star Plank

PRIMER – grab barbell

5x slow motion front squats

5x Jump Squats

*add warm up weight

5x Pause Front Squat

Front Squat (Weightlifting Variable Reps & Sets)

METCON (AMRAP – Rounds and Reps)

AMRAP x 15

30/ 24 Cal Row

20 DBL DB Squats (50s/35s)

10 C2B Pull-Ups (Rx+Bar Muscle Ups)

Notes

*Push your set size on the squats and pull-ups while using the row to pace each set. Choose hardest upper-body pulling movement you can do