Mile High CrossFit – CrossFit

Tuesday Training Focus

Week 4 of our Squat cycle. Nothing flashy, just continuing to put in consistent work.

Back to skill work after the squats. Pick the skill you would like to continue working on.

WARM UP (No Measure)

WARM UP

:90 Bike

:30 Deadhang

:30 Wallsit

MOVEMENT/MOBILITY

*on benches

:20/:20 Copenhagen Plank

6/6 SL Glute Brdiges

6/6 BW Bulgarian Split Squats

:20/:20 Copenhagen Plank

+

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)

Trying to keep as upright of a torso as possible

Gymnastic Skill (Checkmark)

Perform 4-5 Sets

“x” Pull-Ups/Chest to Bar/BMU/RMU

*pick a repeatable but large number of reps to perform. Otherwise pick a skill or progression you have been working on to do several practice sets of.

*less sets than previous weeks, with the goal of doing a similar amount of volume in fewer sets