Announcements

Weightlifting Class at 8:15 on Saturdays this cycle!!

9:30 Partner WOD to follow. Feel free to stay for both or just one!

Mile High CrossFit – CrossFit

New Cycle This Week!

This week is the first week of our new cycle! So you will see some new progressions and focuses.

Saturdays for this cycle we will be making 8:15 AM on Saturday a Weightlifting class focusing on Snatch and Clean and Jerk. 9:30 will be a partner Workout.

WARM UP (No Measure)

WARM UP

grab 5/2.5# plates

:30 wall sit

10x Lateral raises

10x front raises

10x strict press

:45 wall sit

10x Lu raises

10x reverse flies

5x cuban press

:20/:20 single leg wall sit

5/5x shoulder CARS

5/5x narrow stance walking lunges

grab PVC

5x Squats – as low as possible heels on pipe

5x Squats – feet flat on ground

10x PVC pass throughs

:30 childs pose – hands on pipe

10/10x forward leg swings

+

*grab Barbell

5 Empty Barbell Pause Squats

5 BW Jump Squats

*add warm up weight

5 Coach led pause squats

Back Squat (In 20 Minutes complete

8 Sets
3 Pause Back Squats @ 70-75%
Rest 2-3 Minutes between sets

)

*this is a lot of volume at relatively heavy weights. Pause does not have to be long, just make sure you come to a complete stop every rep. You do not have to build every set. Look to make 1-2 jumps in weight. Starting at 70% and Finishing at 75%

Squat/HSPU Strength (AMRAP – Reps)

EMOM x 8 (alt)

-12 Front Squats (135/95)

-Max Strict HSPUs

NOTES

*score is lowest number of strict HSPUs performed in a round

*Front Squats must be Unbroken

*looking to find a repeatable set of HSPUs each round

*modify to Small Riser, Box Pike HSPUs or DB Z Press