Mile High CrossFit – CrossFit

Tuesday Training Focus

Tuesdays will be our Squat Day! This cycle we will be doing both Back and Front Squats. Percentages will not get super heavy over the next 4 weeks as we are using this as an accumulation block. Good chance to really dial in squat positions.

After Squats we will have dedicated skill work on the rig. This will be used to build skill and volume in our upperbody pulling. Try and stay with the same movement you choose to work on over the 4 weeks.

There will be an optional cardio workout for anyone looking to get some extra conditioning in outside of class on these days as well.

WARM UP (No Measure)

WARM UP

1:00 Easy Machine

2 Sets

:45 Weighted Spanish Squats

10/10x TKEs

*grab hip circle

10/10 Lateral Steps

10 Glute Bridges

8/8 Clam Shells

*band around ankle/grab rig

8/8 Hip Adductions

8/8 Hip Extensions

+

10 Hip 90/90s

5/5 SL Glute Brudges

5/5 Figure 4 Rotations

10 Cossack Squats

+

*grab barbell

5 Kang Squats

5 Pause Squats

5 Back Squats

Back Squat (Weightlifting Variable Reps & Sets)

*first week of cycle. These weights should move well, not feel grindy. We are building a strong foundation which we can increase percentages off of down the road. Be conservative with percentages and focus on moving well with good speed.

Front Squat (Weightlifting Variable Reps & Sets)

*same as back squat. Percentages should move well. Using Zombie squats to build a strong postions in the front squat

Gymnastics Skill (AMRAP – Reps)

EMOM x 8

“x” Upper Body Pulling Gymnastics

*pick the hardest variation you can do or would like to practice

-Ring Muscle Up

-Bar Muscle Up

-C2B

-Chin Over Bar Pull-Up

*quality over quantity on this piece. If you are proficient at the movement, pick a number you can duplicate over all 8 sets.

*feel free to use this time to perform drills to improve skills, ie (Hips to bar, butterfly rhythm.. etc)
score reps you did in a minute and comment movement done

Optional Open Prep (Time)

2-4 Sets

1k Row @ building speed every set

25 lateral burpee over rower

2min rest b/t

burpee pace should remain constant across