Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Power Clean (Weightlifting Variable Reps & Sets) Split Jerk (Weightlifting Variable Reps & Sets) -perform out of rack or jerk blocks Accessory (Checkmark) 3 Sets 6/6 DB Bulgarian Split Squats 10 DB Bench Press PARTNER WOD CLASS (9:30) Partner WOD (AMRAP – Reps) 2 Sets 3:00 On/2:00...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike 2 Sets :45 Spanish Squat 5/5 Spiderman Rotations :20/:20 Side Plank *grab Hip Circle 10 Lateral Steps 10 Glute Bridges 6/6 Clam Shells :20 Transverse Squeeze w/ band 5 SLOW Squats w/ band *grab barbell 8 Good Mornings 8 Back Squats...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 250m Row 200m Jog + -Straddle Stretch -Forward Fold -Pigeon -Scorpions *In 25′ Increments -Knee Tucks -Tin Soldiers -Walking Lunges -Quad Pulls -A Skips -Gate Openers -High Knees -Butt Kicks SWEAT DAY!!! (Time ↓ Shorter is Better) For Time: 3 Rounds 1000m Run 1000/900m...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 12/9 Cal Row 8 Box Step Ups 8 Kip Swings + :20 Hollow Hold 8 V-Ups *on bar 5 Strict Leg Raises 5 Kipping Knees to Chest 3-5 Kipping Toes to Bar or Air *grab box 3/3 Controlled Step Downs 10 Pogo...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Heel to Rocks 10/10 SL Lateral Line Hops 20 Single Unders 15 High Single Unders 10 Reverse Lunges 10 Plank Shoulder Taps 20 Double Unders or Jumping Bar Taps *grab light band -10 Banded Pull-aparts -10 Banded Good Mornings -10 Supinated Banded Pull-aparts...Read More

Mile High CrossFit – CrossFit New Cycle Cycle Format for the next 4 Weeks Monday – Olympic Lifting Complex/Classic CrossFit Triplet Tuesday – Push-Pull and Tricep Accessory/Back to Back AMRAPs Wednesday – Aerobic Pacing/Core Thursday – Running Focused Sweat Day Friday – Pause Back Squats/Pulling Focused Metcon Saturday – Block Cleans and Jerks out of...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch Balance (Weightlifting Variable Reps & Sets) Snatch Pull (Weightlifting Variable Reps & Sets) OH Lunges (Checkmark) 3 Sets 50′ KB Overhead Walking Lunges Switch hands at 25′ *try and get pretty heavy PARTNER WOD CLASS (9:30) Partner WOD (Time ↓ Shorter is Better) 5 Rounds 400m...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets :30 Wallsit 5/5 Spiderman Rotations :20/:20 Side Plank *grab Hip Circle 10 Lateral Steps 5/5 Half Moons 10 Glute Bridges 6/6 Clam Shells 5 SLOW Squats w/ band *grab barbell 8 Good Mornings 5 Strict Press 5 Push Jerks 5 Power Cleans...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 3:00 Machine (start slow and increase pace slightly every minute) *band on bar -Banded Lat Stretch -Banded Front Rack *band on rig -Banded Spiderman -Banded Pigeon -Banded Ankle Opener *on floor -Banded Hamstring -Banded Side Lying Quad Stretch :30 Above Workout Pace right into...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Jog HS Skill :20 Hollow Hold 10 Plank Shoulder Taps :15 HS Hold 10 Shoulder Taps 5 Kick Ups to Balance Point *grab PVC 10 Pass Throughs 5 Snatch Grip Deadlifts 5 Jump and Catch 5 OHS 5 Sotts Press *grab barbell 5...Read More