Mile High CrossFit – CrossFit

Monday Focus

We will continue our pause front squat cycle – we are in week 4 now.

Metcons will be longer AMRAPs focusing on Open Movements with Machines in-between. This will allow us to build volume in these movements while under large fatigue.

WARM UP (No Measure)

WARM UP

1:00 row

Rest :15

:30 hard effort row

+

25′ toy soilders

25′ sampson stretch

25′ spiderman

25′ walking pigeon stretch

25′ lunge

25′ straight leg bear crawl

25′ bunny hops

25’/25′ single leg buny hops

25/25′ single leg lateral jumps

+

band on rig – knee height

10/10x TKEs

5/5 Banded RDLs (band on outside leg)

:30 spiderman dragon + distractions

10/10 SL Reverse Squats

:30 Banded Deadbugs

*grab barbell

10 empty barbell Front Squats

then,

Build to starting weight

Front Squat (Weightlifting Variable Reps & Sets)

GET FIT (AMRAP – Rounds and Reps)

AMRAP – 16

20/16 Cal Row

20 Wallball Shots (20/14)

20 Pull-Ups

*Longer Open style AMRAP. Try and really push for bigger sets on the walballs and pull-ups and use the row to recover. Pull-Ups should not take more than 4 sets.