Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2x

10/7 cal bike

:30 Wall Sit

+

*Hip Flow

:20 Bottom of Squat hold

-4 Kang Squats (get very vertical in bottom)

– 8 Squat Rotations

:20 Squat hold

-4/4 Spiderman Lunges (hold back knee up)

-10 hip 90/90s

-:20/:20 Samson Lunges

10x walking lunges

PRIMER – grab barbell

4x slow motion front squats w/ empty bar (:03 down/:03 up)

4 Jump Squats

4 Pause Front Squats w/ warm up weight (:02 pause, exlode up)

Build to Starting weight

Front Squat (3 Sets
4/4/4++ Front Squat @ 77.5/80/82.5%
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. Heavier weights this week. Final set should be in 5-8 rep range.

Bulgarian Split Squat (3 Sets
6/6 DB Bulgarian Split Squats

*slightly heavier than last weeks set of 8s. These should be getting heavy
)

ACCESSORY (Weight)

3 Sets

12 KB gorilla rows @ moderate load (alternate arms)

:10-:20/:10-:20 Copenhagen Plank

1-2min rest b/t