Mile High CrossFit – CrossFit

Monday Training Focus

Last week of 4s on Back Squats. Expect these to be pretty challenging.

Workout will really challenge squat endurance. Fight through the quad burn to hold on to unbroken sets.

WARM UP (No Measure)

WARM UP

Tabata (alternating rounds)

-Row

-Air Squats

MOVEMENT/MOBILITY –

:30 90/90 stretch / side

8/8 quadruped donkey kicks

8/8 quadruped fire hydrants

8 reverse snow angels

6 bootstrap squats

+

8 Squat Rotations

:20/:20 Star Plank

5/5 Hip CARS

5/5 Figure 4 Rotations

6 Jump Squats

PRIMER

10 Empty Bar Back Squats

5 Pause Squats w/ light load

Back Squat (Weightlifting Variable Reps & Sets)

Leg Endurance Conditioning (Time)

5 Rounds (Rx+ 6 Rounds)

20/16 Cal Row

10 Front Squats (155/105)

Rest 1:00

*rest after each round, really looking to push the row pace. The goal is to do the Front Squats unbroken, choose a weight that makes this possible.