Mile High CrossFit – CrossFit

Monday Training Focus

6s on Back Squat again this week. Percentages slightly heavier.

Fast paced leg conditioning. Rest will allow for good intensity on this.

WARM UP (No Measure)

WARM UP

3 Sets

:30 Box Step Ups

:30 Air Squats

:30 Plank

*grab box

:45/:45 Box Pigeon Stretch

5/5 Hip Flexor Leg Lifts on Box

5/5 Hip Abduction on Box

3/3 SL Controlled Step Down

4 Box Jumps

*grab barbell

10 Empty Barbell Back Squats

5 Bodyweight Jump Squats

*add warm up weight

4 Pause Squats + 4 Back Squats

Back Squat (Weightlifting Variable Reps & Sets)

Leg Endurance (Time)

5 Rounds

15 Box Jump Overs (24″/20)

20 Wallballs (20/14)

Rest 1:00 b/w Rounds

*progressing the movements form last week and slightly more squat volume. Minute rest after each set to allow for trying to hold onto the wallball unbroken or 1 break.