Mile High CrossFit – Josh Strength Program Deadlift (5 Sets 3 Deadlift – deadstop @ 60-70% – light and fast *working on pulling fast off the floor then, 1 Set 20 Unbroken Deadlifts *should be hard but not as heavy as possible ) Shoulder/Hamstring Health (Checkmark) 3 Sets 50′ double KB OH carry (AHAP) right...Read More
Mile High CrossFit – CrossFit Oly Class 8:15 WARM UP (No Measure) OLY WARM UP Coach Led Mobility and Movement Primer + 3 Sets w/ KB -3 KB Windmills -3 KB OHS -5 Squat Jumps then, Coach Led Snatch Warm Up (focus on spending time in deep squat) Snatch (3 Sets 1 Power Snatch 1...Read More
Mile High CrossFit – Josh Strength Program Front Squat (3 Sets 10 Front Squats @ 60-65% across *this won’t be crushing weight but will build some volume in the legs ) Bulgarian Split Squat (4 Sets 5/5 Back rack bulgarian split squat + :03 descent @ 35-45% of 1RM BS 2-3min rest b/t *slow on...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1:00 Easy Machine 10 Glute Bridges on Box 4/4 Contolled Step Downs off Box :30 Hollow Hold then, 1:00 Forward Fold :20/:20 IT band stretch :30 Rig assisted Squat Hold :45/:45 Pigeon on Rig :20 Superman 10 Prone Ys :30/:30 Spiderman Hold SWEAT DAY!!...Read More
Mile High CrossFit – Phil Programming Push Jerk (3 Sets perform all reps with bar starting on the floor PRIMER 3 Sets 3 Squat Jerks @ very light – wear lifters 1min rest b/t + 3 Sets 5 TnG Push Jerks @ 60-70% 2min rest b/t *there should be no pausing b/t reps ) Split...Read More
Mile High CrossFit – Phil Programming RING MUSCLE UP (Checkmark) 8 Sets -3 Ring Muscle Ups Rest 1 Minute between sets *been a little while since you have been on rings. Starting with a little volume builder to get back into them. *feel free to send video BURPEE CONDITIONING (Time) 5 Sets 20 Bar Facing...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 15/12 Cal Row 10 Low Jump Squats 10/8 Cal Row (faster) MOVEMENT/MOBILITY – light KB 50/50′ single arm OH carry 50/50′ – 90 degree updside down KB carry 5/5x single arm upside down strict press + with band :30 banded lat stretch :30 banded...Read More
Mile High CrossFit – Josh Strength Program Bench Press (4 Sets 12 narrow grip bench press @ RPE 6-7 12 DB Incline curls – perform from elevated flat bench 2min rest b/t *I want a small pause just off the chest on all bench reps to really feel those triceps engage ) Weighted Pull-ups (4...Read More
