Mile High CrossFit – CrossFit

Friday Training Focus

Test week for our Thruster. Trying to find a new Thruster 1RM!

Benchmark bodyweight workout. Murph will be here before you know it!

WARM UP (No Measure)

WARM UP

:45 Spanish Squat Hold

10/10 TKEs

2x

10 air squats

8 push ups

6 Ring Row

MOVEMENT/MOBILITY

*grab 2.5-5 plates

-10 Lateral Raises (:10 Hold on last rep)

-10 Front Raises (:10 Hold on last rep)

-6 Cuban Press

-5 OH Squats w/ plates

:15 dead hang

:15 chin up grip dead hang

6 Kip Swings

3 Jumping Eccentric Pull-Ups

5 Kipping Pull-ups or practice

*grab barbell

-10 Front Rack Openers

-8 Strict Press

-6 Front Squats

-4 Squat Cleans

-4 Thursters

*add Warm Up weight

5 Light thrusters

Thruster (Thruster Cycle
Week 5
In 15 Minutes Build to a Heavy Thruster

*last week, building to a 1 rep max. Use those hips to pop the bar off the torso!! )

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Classic CrossFIt Benchmark. Scale to Jumping Pull-Ups and Push-ups to a box