Mile High CrossFit – CrossFit

Friday Training Focus

Last week of 4s on our Front Squats as well.

Conditioning will really challenge toes to bar capacity. Breaking up sets intentionally early in the workout will be necessary to avoid blowing up on the back half.

WARM UP (No Measure)

WARM UP

2 Sets

25 Jumping Bar Taps

:30 Wallsit

5 Hamstring Walkouts

+

2 Sets

10/10 TKEs

:30/:30 banded Spiderman (set 1)

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

+

10 Cossack Squats

10 Forward Lunges

+

Plyos

2x

4/4 SL Broad Jumps

2x

3 Broad Jumps

5/5 Leg Swings

2x

6 Lunge Jumps

10 Cossack Squats

10 Forward Lunges

*grab barbell

6 Pause Front Squats

*add warm up weight

6 FAST Front Squats

Front Squat (Weightlifting Variable Reps & Sets)

Toes to Bar Capacity (Time)

For Time:

3 Rounds

90 Double Unders

30 DB Snatches (50/35)

30 Toes to Bars

*Big sets of Toes to Bar this week, with lots of shoulder and grip interference from other movements.

*toes to bar will have many breaks and thats ok, but many should cut the reps down to avoid hitting a wall.