Mile High CrossFit – CrossFit

Friday Training Focus

Continuing 6s on Front Squat Cycle.

Toes to bar sets are slightly bigger this week and with added grip fatigue. Smart quick breaks will go a long way in this workut.

WARM UP (No Measure)

WARM UP

*grab barbell

5 Bootsraps

10 Strict Press

10 Air Squats

10 Front Squats

10 Spiderman

10 Thrusters

:30 Wrist Opener

*grab box

6 Depth Drops

10 Heel toe Rocks

10 Pogo Jumps

3 Sets

3 Depth Jumps (set up 4 boxes)

*focus on rebounding off floor as quick as possible

*Build to 72.5% of Front Squat

Front Squat (Weightlifting Variable Reps & Sets)

GET FIT (Time)

4 Rounds

10 DB Step Overs (50s/35s) (24″/20″)

15 Toes to Bar

10 DB Step Overs

15 Push Press (50s/35s)

*grindy workout here with a lot of grip. DBs will get heavy, so scale the weight if you think you will need to break more than 1 time on each step over set and push press.