Mile High CrossFit – CrossFit

Monday Training Focus

General Focus

Looking to start the year off STRONG! We will have a big focus on improving our raw strength through pause squats, deadlifts, bulgarians, bench press and thrusters. Weightlifting will be centered around improving our snatch and overall leg strength.

You will also see a focus on more open style movements in our conditioning and some long/steady Sweat Day workouts.

Monday Focus

We will continue our pause front squat cycle – we are in week 3 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 – empty barbell

10 Air Squats

10 front squats

10 push press

10 Back Squats

10 Deadlifts

10 bent over rows

10 Burpees

10 Thrusters

MOVEMENT/MOBILITY –

90/90 Rotations

Figure 4 Rotations

Spiderman Rotations

+

:20 Active Hang

10 Kip Swings

8 Ring Rows o4 4 strict pull-ups

+

6 Pause front squats and build to starting weight

Front Squat (Weightlifting Variable Reps & Sets)

METCON (AMRAP – Rounds and Reps)

AMRAP – 15

15/12 Cal Bike

12 Pull-Ups

15/12 Cal Bike

12 Thruster @ 95/65

*no rest b/t

NOTES

Pull-Ups and thruster should have no more than 1 break, decrease reps or weight if needed.