Mile High CrossFit – CrossFit

Strength Day!

Tuesday will be our dedicated lifting day this cycle

WARM UP (No Measure)

WARM UP

100m Run

10x back squats

10x strict press

100m Run

5x Front Squats

5x inch worms

100m Run

5x thrusters

+

MOBILITY/ACTIVATION

band on rig post

20/20x banded TKE

:45 spanish squat

:45 banded spiderman distraction

:45 banded ankle distraction

:30 Band assisted reach throughs

:30 Band Tspine opener in squat

+

*put barbell in rack

6 pause Front Squats (empty)

6 Squat Jumps

:30 Wrist Stretch

6 Pause Front Squats (add weight)

3/3 Lunge Jumps

Front Squat (3 Sets
6/6/6++ Front Squat @ 70/72.5/75%
2-3min rest b/t (give yourself enough rest to hit each set with full intensity

Final set is a max set. Give an effort that leaves you ~1-2 reps from failure. )

Should be 2 moderate sets, and one very taxing set. Working sets will decrease 1 rep every week.

Bulgarian Split Squat (3 Sets
10/10 DB Bulgarian Split Squats
Rest 2:00 between sets

*we will drop reps and increase weight across cycle
)

ACCESSORY (Weight)

3 Sets

:45 Weighted Wall-Sit

8-10 DB Strict Press

1-2min rest b/t

*strict press should be difficult