Mile High CrossFit – CrossFit

Monday Training Focus

General – last week of this cycle and the Open. Some big efforts. Will Deload next week.

Finishing our Power Clean cycle building to a 1 RM. We will spend lot of time doing Plyos to get primed.

Moving our squats from Tuesday to today as our legs will be nice and warm to hit a 10RM. Will also give us an extra day to recover from this big effort before the Open in case we see a heavy lift.

WARM UP (No Measure)

WARM UP

25′ Knee Tucks

25′ Quad Pulls

25′ Walking Lunges

25′ Spiderman Lunges

25′ Tin Soldiers

25′ A Skips

25′ High Knees

25′ Skips for Height

25′ Broad Jumps

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PLYOS

2x

4 Broad Jump to Single Leg Landing

2x

4 Depth Drops

5x

1 Max Distance Broad Jumps

Build to a Tall Box Jump

*not max effort, make sure you are confident you will get this height. You can stack plates if you want to go higher than 30″ but agian, stop short of failure.

*grab barbell

10 Front Rack Openers

5 Pause Front Squats

5 Muscle Cleans

5 Tall Cleans

4 Power Cleans w/ pause at knee

*add warm up weight

4 Power Cleans w/ pause at knee (feel posterior load)

Power Clean (Weightlifting Variable Reps & Sets)

*fade your catch depth as the pull gets heavier. A failed Power Clean should simply become a squat clean

Back Squat (Back Squat
10 Reps @ 40%
6 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
3 Reps @ 75%
Build to a Double #10-#20 heavier than you plan on attempting your 10 RM.

Find 10 RM Back Squat )