Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min machine of choice

:30 narrow stance wall sit

5 Bootstrap Squats

:30 wide stance wall sit

5 push ups

2x :15/:15 single leg wall sit

+

MOBILITY/ACTIVATION

:45 figure 4 stretch (foot on wall or rig)

:45 butterfly stretch – feet on wall

10/10x quadruped hip CARs

5/5x straight leg hip abductions

5/5x Fire Hydrants

10x glute bridges + :01 pause @ top

10x Deadbugs

+

Set Up Box Height and perform 6 explosive reps with empty bar. Really control the decent, focusing on breaking at the hip to initiate squat. Then fast on the way up

Box Squat (Weight)

1″ below parallel
6 Sets (20min to complete)

4/4/3/3/2/2 Box Squat

2-3min rest b/t

@ 65-80% (trying to finish heavier than last weeks set)

Reps will diminish to 3/2/1 for final week

Box height needs to be set just below parallel

PARTNER WOD (Time)

For Time – with partner (20min CAP)

3x

4 Rope Climbs

40 DBL KB Squats (53s/35s)

50/40 cal ski

NOTES

Really try and push the pace on the ski as you have lots of rest with your partner. Squats need to be a weight athletes can perform sets no smaller than 10. KBs held in Front Rack (can rest bell head on shoulders)