Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min easy machine of choice

-perform with 15# plate-

10x squats – heels on plate

:30 pike shoulder taps – SLOW

5/5x reverse lunge – from plate

5x pike Push ups

5/5x knee over toe split squat

:30 bottom of squat hold – heels on plate

8 Squat w/ Plate Press

+

perform with front foot on plate

:30 lizard stretch + rotation

:30 half front split

:30 thread the needle

then,

3/3 rig assisted Pistol (just as wam up of full ROM)

+

*empty bar

5x back squats + :03 pause in hole every rep

5x Pause Back Squat w/ Warm Up Weight

Back Squat (In 20 Minutes complete

8 Sets
2 Pause Back Squats @ 75-83%
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. Just 2s instead of 3s this week

Squat/Press Conditioning (AMRAP – Reps)

Every 2:00 x 8:00 (4 Sets)

-10 SL Squats

In Remaining Time Max Strict HSPUs

*score is total HSPUs

*perform all 5 on one leg and then switch

NOTES

Modify HSPUs to

-Riser

-Box Pike HSPUs

-Regular Push Ups (no Z Press today)

Modify SL Squats to

-Pistols on a Box

-Heel Elevated

-counter balance

-SL Step Downs

SL Squat to Box

*no rig assisted pistols