Mile High CrossFit – CrossFit

Friday Training Focus

Front Squat percentages going up and volume is dropping.

Big toes to bar sets in this workout but very little muscular interference from other movements. Should allow for bigger sets from the beginning.

WARM UP (No Measure)

WARM UP

athletes choice

400m run

or

15 Burpees

15 Air Squats

+

2 Sets

10/10 TKEs

:30/:30 banded Spiderman (set 1)

:30/:30 banded ankle opener (set 2)

+

5 Boot Straps

10 Cossack Squats

10 Forward Lunges

10 Air Squats

*grab barbell

5 Pause Front Squats

5 Jumps Squats

*add warm up weight

10 FAST Front Squats

Front Squat (Weightlifting Variable Reps & Sets)

Toes to Bar Conditioning (Time)

4 Rounds

400m Run

20 Toes to Bar

*being able to avoid be rest on the last two toes to bar will be a big separator, to have a really good score however you will need to push the run pace as well. Cut reps down if needed to avoid several breaks each set