Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2x

10/8 Cal Bike

5 Boot Strap Squats

MOVEMENT/MOBILITY – grab band

1:00 banded pigeon distraction

1:00 banded Spiderman distraction

1:00 banded Ankle Distraction

:30 Banded Deadbug

:30 Banded SL Reverse Squats

–off band–

:30 cat/cows

10 Hip 90/90s

3/3 Worlds Greatest Stretch

:20 Active Squat Hold

PRIMER – grab barbell

5x Back Squats SLOW (:03 down and Up)

5 Jump Squats

*add light weight

5 Pause Back Squats

Build to Starting Weight

Back Squat (In 20 Minutes complete

8 Sets
3 Pause Back Squats @ 73-80%
Rest 2-3 Minutes between sets

)

*Pause does not have to be long, just make sure you come to a complete stop every rep.

*just like last week make 2 weight jumps

*First 3 Sets should be at last weeks 2nd weight, 2nd 3 Sets should be at last weeks final weight. Last two sets heavier than last weeks final weight.

Squat/Press Conditioning (AMRAP – Reps)

4 Sets

:90 On/:90 Off

-15 Goblet Squats (70/50)

-Max Push-Ups (Rx+Wall Facing HSPUs)

*score is total Push Ups

*modify to chest to ab mat or chest to box pushups