Mile High CrossFit – CrossFit

Friday Training Focus

Starting Front Squat Cycle with sets of 6. We will stay with this rep scheme for a couple weeks and slowly build percentages.

Building Toes to bar capacity in workouts with other movements that will fatigue shoulders. Set sizes of toes to bar will get bigger every week.

WARM UP (No Measure)

WARM UP

*grab band

:45 Spanish TKEs

12 TKEs

:45/:45 Banded Spiderman

perform congo line style for 4 min

50′ sled push @ increasing pace

+

10x Pogo Jumps

8/8x single leg hops over line

8/8x SL hops over line (fed/bwd)

5/5x broad jump to single leg landing

10x Tall Pogos

6x Jumping Lunges

+

*grab barball

-Front Rack Opener

-8 Godmornings

-5 Push Press

-5 Pause Front Squats

-5 Thrusters

Front Squat (Weightlifting Variable Reps & Sets)

Toes To Bar Conditioning (Time)

3 Sets

22 Burpees Over Bar

17 Push Press (95/65)

12 Toes to Bar

:90 Rest between sets

*looking for some faster paces here as there is decent rest after each set.