Mile High CrossFit – CrossFit

Monday Training Focus

Week 5 of our Pause Front Squats. Last week of 4s.

Continuing to touch on open style movements in our long Monday AMRAPs.

WARM UP (No Measure)

WARM UP – DB, jump rope

AMRAP 3

10/8 Cal Bike

10 DB Goblet Squats

5 Burpees

MOVEMENT/MOBILITY

:30/:30 Spiderman

:30 Squat hold inactive

6 Kang Squats

10 cossack squat

6/6 Fire Hydrants

* grab mini band

8/8 Clam Shells

10 Glute bridges

6 Pause Air Squats

10 Glute Bridges

8/8 Clam Shells

*grab barbell

5 Pause Front Squats

5 Jumps Squats

Build to starting weight

Front Squat (Weightlifting Variable Reps & Sets)

METCON (AMRAP – Rounds and Reps)

AMRAP x 16

24/18 Cal Bike

18 Burpees Over DB

12 DB Thrusters (50s/35s)

*nice and steady on the burpees, working smooth foot work. DB thrusters should be 1 or 2 sets.