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 – 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 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 – 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

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Run :30 ski/bike @ workout pace :10 rest :20 ski/bike @ faster than above :10 rest :10 ski/bike @ fastest pace + grab band *band on pullup bar :30 banded OH tricep stretch :30 banded lat stretch 10x banded good mornings *band on...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Bike -glute band + barbell- band around knees 10/10 lateral walk in quarter squat 5x good mornings – no weight – hands behind head 10/10 monster walk – forward/backward 5x good mornings – no weight 10x Deadlift @ barbell -band off- 5/5x staggered...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/8 Cal Row 10x walking lunges 10x scap pull ups 10x push ups 10/8 Cal Row 10x Kip Swing 5x strict Pull up or Ring row 5x inch worm + grab 5/2.5# plates 10x Lateral raises 10x front raises 10x strict press 5/5x single...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Heel Toe Rocks :30 slow single unders :20 fast single unders 2x :15 double Unders or Practice + 10x cat/cows 4/4 Worlds Greatest :20 Squat Hold 8 Squat Rotations 10 Cossack Squats + *grab barbell 5x air squats 5x RDLs 5x front squats...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) WARM UP (No Measure) OLY WARM UP -Spiderman Rotations -Squat Rotations -Hip Rotations -PVC Pass Throughs -PVC OHS -PVC Snatch Balance -PVC Sotts Press Coach Led Snatch Warm Up (focus on spending time in deep squat) Coach Led Clean and Jerk Warm Up after Snatch SPLIT JERK...Read More