Mile High CrossFit – CrossFit

New Cycle

New Cycle Format

Monday – Back Squat/Leg Endurance

Tuesday – Split Jerk/Upper Body Hypertrophy

Wednesday – High Volume Sumo Deadlift/Power Clean Intervals

Thursday – 30+ minute Conditioning

Friday – Front Squat/Toes to Bar Progression

Saturday – Clean and Overhead Squat Progressions

Monday Training

Continuing Back Squat progression. Moving into our intensification phase after spending the previous 5 weeks accumulating volume.

Conditioning will be focused on building leg endurance. You will see the volume/load continue to build over the next few weeks.

WARM UP (No Measure)

WARM UP

200m Jog

25′ increments

-Spiderman lunges

-Hamstring Scoops

-Lateral Lunges

-Duck Walk

-A Skips

-High Knees

Speed Warm Up

5 Sets

Max Distance Overhead D-Ball Throw (30/20) (outside)

4 x 75m Strides (slowly progressing pace)

*these are not full speed sprints, but running faster than you normally do.

*grab hip circle

10′ Lateral Steps

5/5 Half Moons

10 Glute Bridges

8/8 Clamshells

*band on ankles

10 Lateral Steps

Back Squat (Weightlifting Variable Reps & Sets)

Leg Endurance Metcon (Time)

4 Rounds

200m Run

20 Goblet Squats (50/35)

20 Box Step Ups (24″/20)

*pure leg endurance test here. Can you hold onto UB across all sets?