Mile High CrossFit – CrossFit

Tuesday Training Focus

Last week of 10s on the Back Squats, percentages have increased a bit from last week.

Only 2 sets of Front Squats this week but decent jump in weight.

Continuing to practice the skills on the rig. Slightly slower pace this week.

WARM UP (No Measure)

WARM UP

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 Bridges

5/5 Figure 4 Rotations

10 Cossack Squats

+

*grab barbell

5 Kang Squats

5 Pause Squats

5 Back Squats

Build to 62.5%

Back Squat (Weightlifting Variable Reps & Sets)

Front Squat (Weightlifting Variable Reps & Sets)

Gymnastics Skill (Checkmark)

“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

*same as last week. Pick the same skill that you did last week and continue to practice or slightly increase the set size you are attempting. Not in an EMOM to allow a little more rest between sets

Optional Open Prep (Time)

3-5 Rounds

For Time:

400m Row

20 BBJO @ 24/20″