Mile High CrossFit – CrossFit

Monday Training Focus

Dropping from 6s to 4s on the Squats. Volume is getting a lower and percentages are starting to get pretty high.

Continuing to use interval formats on Mondays to train moving at faster paces. The goal is to be aggressive on these workouts.

WARM UP (No Measure)

WARM UP

:90 Easy Bike

then,

2 Sets

:20/:20 SL Wallsit

:30 Plank

:20/:20 SL Glute Bridge Hold

+

6 SLOW Air Squats

10 Cat/Cows

5/5 Hip CARS

6 Jump Squats

+

*grab barbell

10 Empty Barbell Squats

*add warm up weight

4 Pause Squats + 4 Back Squats

Back Squat (Weightlifting Variable Reps & Sets)

Leg Endurance (Time)

4 Rounds (Rx+5 Rounds)

12 Thrusters (115/80)

12 Burpees Over the Bar

48 Double Unders

Rest :90 b/w

*big rest after each round so thrusters are meant to be unbroken. Burpee pace will be the biggest separator in this workout.