Mile High CrossFit – Josh Strength Program

Crossover Week

*this week will not be super heavy. A lot of tempo and pause reps. Get your body used to a bit more lifting volume and feeling good moving into next week where it will ramp up a lot

Back Squat (4 Sets
3 Back Squat + :03 pause in hole
@ 65-75%

*rest as needed. Sit down between sets

*not super worried about weight. Focus on getting comfortable in that bottom position )

Shoulder Press (3-4 Sets
10 Seated Strict Press @ RPE 6-7 – come to dead-stop every rep under chin
10 Bent Over Rows @ 155
2min rest b/t

weights should feel on the lighter end so you really control them )

Weighted Step-ups (3 Sets
6/6 goblet Lateral step ups + :03 descent @ #70
+
:30 GHD Support Hold right into 12 GHDs )

Finisher (Checkmark)

3 Sets

12-15 Deficit Push ups + :03 descent

15 supinated banded pull aparts

1-2min rest b/t