Mile High CrossFit – CrossFit

Friday Focus

We will be building to a 1RM Thruster this cycle. Working on squat clean technique and overhead strength.

Metcons will be Open Style intervals. 3:00 on/2:00 off to train moving at fast paces.

WARM UP (No Measure)

WARM

10x heel/toe rocks

10x step ups

10 Air Squats

10 Pushups

+

*grab box

:30 pigeon stretch – on box

:30 half front split – on box

5/5x straight leg leg raises – foot starts on 20″ box and raising as high as possible

5/5x straight leg hip abductions – – foot starts on 20″ box and raising as high as possible

:30 armless prayer on box

3 Box or Floor Pike HSPUs

4/4x plyometric step ups

10 Pogo Jumps

3x Box jumps

*grab barbell

10 Front Rack Openers

5 Strict Press

5 Front Squats

:30 Wrist opener

5 Thrusters

Thruster (Weightlifting Variable Reps & Sets)

INTERVALS (AMRAP – Rounds and Reps)

4x

AMRAP – 3

8 Burpee Box Jump Overs (24″/20″

12 Strict HSPUs

16 Alt. DB Snatches (50/35s)

2min rest b/t

*pick up where you left off every set. Score is total rounds and reps

*Modify HSPUs to DB Z Press