Mile High CrossFit – CrossFit

Tuesday Training Focus

Continuing our Back Squat Cycle. First week of 8s. Legs should handle this volume pretty well after last two weeks.

Taking the week off of kipping skill work to build some strict strength and give shoulders a break. Will return to some more skill work next week.

WARM UP (No Measure)

WARM UP

:90 Easy Machine

MOVEMENT/MOBILITY

:20 Transverse Squeeze

:15/:15 Star Plank

6/6 SL Glute Brdiges

+

8/8 Fire Hydrants

8/8 Half Kneeling Hip Abduction

5/5 CARS (both ways)

:20 Squat Hold

+

*grab barbell

10 Reverse Lunges

10 Back Squats

5 Front Squats

Build to 65%

Back Squat (Weightlifting Variable Reps & Sets)

Front Squat (Weightlifting Variable Reps & Sets)

*dropping from 5 to 4 reps. Low Volume but under a lot of fatigue from Back Squats

Gymnastic Strength (AMRAP – Reps)

Perform 4 Sets

5-10 Strict Pull-Ups

*if you can do 10 pull-ups UB easily add weight.

*use the lightest band possible to get 5 strict pull-ups, or you can perform 8 Extremely difficult ring rows.

then,

1 Max Set of Unbroken Push-Ups

*your score is an Unbroken set. If you do less then 30 reps, finish off the reps until you reach 30 afterwards.

*scale to chest to ab-mat or box to chest push-ups

Optional Open Prep (Time)

Optional Open Prep

3-4 Sets

1K Row @ increasingly faster pace

2:00 Rest

*every set should be faster than the previous one, negative splits

*no burpees to rest body/intensity for Open