Mile High CrossFit – CrossFit Wednesday Training Focus Sumo Volume increasing but set size going down to allow for heavier percentages. Power Cleans are heavier in this weeks workout. Work:Rest interval stays the same. WARM UP (No Measure) WARM UP Rowling In Teams of 2 to 1000m + 8/8 Fire Hydrants 8/8 Donkey Kicks 8/8...Read More
Mile High CrossFit – CrossFit Tuesday Training Focus Continuing to work on our Split Jerk technique and then Upperbody Strength WARM UP (No Measure) WARM UP 2 Sets :90 Easy Machine 10 SLOW Shoulder Taps 10 Hollow Rocks *on Incline Bench Press 3 Sets 6/6/6 Is/Ts/As :15-:20 L-Sit Hold *use #2.5-#10 DBs/Plates *grab barbell 5...Read More
Mile High CrossFit – CrossFit Monday Training Focus 6s on Back Squat again this week. Percentages slightly heavier. Fast paced leg conditioning. Rest will allow for good intensity on this. WARM UP (No Measure) WARM UP 3 Sets :30 Box Step Ups :30 Air Squats :30 Plank *grab box :45/:45 Box Pigeon Stretch 5/5 Hip...Read More
Mile High CrossFit – CrossFit Saturday Training Focus Will focus on building our Clean and Overhead Squat strength and technique over this next cycle. Percentages will progress so do not exceed them these first couple weeks. WEIGHTLIFTING CLASS (8:15) Clean (Weightlifting Variable Reps & Sets) Overhead Squat (Weightlifting Variable Reps & Sets) Lower Accessory (Checkmark)...Read More
Mile High CrossFit – CrossFit Friday Training Focus Starting Front Squat Cycle with sets of 6. We will stay with this rep scheme for a couple weeks and slowly build percentages. Building Toes to bar capacity in workouts with other movements that will fatigue shoulders. Set sizes of toes to bar will get bigger every...Read More
Mile High CrossFit – CrossFit Thursday Training Focus Long Conditioning pieces with no rest. Focus on pacing and being able to move steadily for 30+ minutes. WARM UP (No Measure) WARM UP 200m Slamball Carry + :30 Cat/Cows :30 Side Lying T Spine Openers :20 Transverse Squeeze *on rig :20/:20 SL Wall Sit -Calf Stretch...Read More
Mile High CrossFit – CrossFit Wednesday Training Focus Sumo Deadlifts – starting with some lighter percentages and building some confidence pulling from the sumo position. Keep good tension on those hamstrings. Conditioning will focus on pulling endurance with Power Cleans. The Cleans will get heavier every week. WARM UP (No Measure) WARM UP Tabata Bike...Read More
Mile High CrossFit – CrossFit Tuesday Training Focus Split Jerk – staying lighter this first week. Hitting some higher rep/lighter weight sets to drill technique. Bodybuilding style upperbody lifting with focus on building some strength and injury prevention. WAM UP (No Measure) WARM UP 1:00 Ski or Arms only bike 2 x :10 HS Hold...Read More
Mile High CrossFit – CrossFit New Cycle New Cycle Format Monday – Back Squat/Leg Endurance Tuesday – Split Jerk/Upper Body Hypertrophy Wednesday – High Volume Sumo Deadlift/Power Clean Intervals Thursday – 30+ minute Conditioning Friday – Front Squat/Toes to Bar Progression Saturday – Clean and Overhead Squat Progressions Monday Training Continuing Back Squat progression. Moving...Read More
Mile High CrossFit – CrossFit Saturday Training Focus Getting back to some solid Barbell work today. Nothing super heavy, but real emphasis on moving FAST on both Snatches and Squats. Partner WOD will be super fun. Some longer runs and the chance to do some heavy clean and jerks. WEIGHTLIFTING CLASS (8:15) Snatch (Weightlifting Variable...Read More
