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
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM 200m Run 2 Ground to Standings 10x heel/toe rocks 10x step ups + *grab light DB 5/5 Stict Press 5/5 DB Russian Swings 10 DB Snatches *grab box :30 pigeon stretch – on box :30 half front split – on box 5/5x straight leg leg...Read More
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 +...Read More
Mile High CrossFit – CrossFit Crossover Week Touching some different movements we haven’t for a bit before hoping into a new cycle next week WARM UP (No Measure) WARM UP 3 Sets :30 Bike 5 Burpees 10 Walkings Lunges + grab 2×5/1.5# plates 5/5x single leg RDL 10x reverse flys 5x cuban press 5/5x Lunge...Read More
Mile High CrossFit – Phil Programming ECHO TEST (Calories) 10 Minute ECHO Bike Test *record how many Cals you get in 10 minutes *we will be running an Echo Bike Cycle and retesting this at the end Front Squat (3 Sets 8 Front Squat + :01 pause in hole @ 65-70% 2-3min rest b/t This...Read More
Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Split Jerk (5 Sets *Out of Rack 2/2/2/1/1/1 Split Jerk *building across sets to a heavy for the day ) Squat Clean (3 Sets 3 Squat Cleans – singles @ 75-85% 2-3min rest b/t I am looking for 3 moderately hard sets. ) *rest no more than...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :30 barbell strict press :30 reverse lunge :30 bent over rows :30 air squats :30 push press :30 Front Squat + MOBILITY/ACTIVATION :20 dead hang 3/3x hip airplanes 10/10x half kneeling t-spine opener *grab band 10/10 TKEs :30 Banded T-Spine Opener :30/:30 Banded Reach...Read More
