Mile High CrossFit – CrossFit Warm Up (No Measure) 200m Run + :20 Prone Snow Angels :20 Prone Swimmers :20 Plank Shoulder Taps :20 Hip Airplanes (alternating) + On Pull-up Bar: 6x Kip Swings 5x Straight-Leg Raises to 90° 5x Kipping Leg Raises 4x Toes to Bar or Toes to Air PVC Work: :20 PVC...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (4-5 Sets Build to a 1 Rep Max OHS *last week of cycle. Make sure we aren’t cutting depth short . ) Push Press (4 Sets *out of rack 1 Push Press + 2 Spilt Jerks *60% of split jerk and build *use the push...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2x 10/7 cal bike 10 Step Ups :10 HS Hold + :30 childs pose – hands on box 4 Box Pike HSPUs :45/:45 Box Pigeon 3/3 SL Step Downs 10 Pogos 4 Box Jumps + Hip 90/90s 6/6 Quadraped Hip Abductions 6/6 Donkey Kicks...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/7 cal machine 1 20 Single Unders 10/7 cal machine 2 5 burpees + *grab band -3 Way Banded Hamstring Stretch -Banded Side Lying Quad Stretch -calf stretch on rig 3 x 15 Double Unders or 3 x :15 double practice SWEAT DAY!!! (Time)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2:00 backwards echo bike (legs only) + 10x cat/cows 5/5x quadruped hip CARs 10/10x quadruped straight leg hip abduction 5x Bootstrap Squats 25′ Increments Tinn Soldiers Quad Pulls Walking Lunges A-Skips High Knees Butt Kicks + Grab Barbell 6 Good Mornings 6 Kang Squats...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/8 Cal Row 2 Ground to Standings 3/3 Hip Airplanes :10 HS Hold 10/8 Cal Row + 3 Sets :30 Sorenson Hold (hold plate) 8/8 Powell Raises 10/10 Banded External Rotations (light band) STRENGTH CIRCUIT (Weight) 4 Sets 10 Barbell Strict Press :15-:20 L...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Run + grab small glute band -band around wrists- :20 front raises – arms locked out :20 strict press :20 OH hold – driving outward at wrists -move band to knees- :20 sumo stance good mornings :20 sumo stance squats :20 quarter squat...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Overhead Squat (4 Sets 2 OHS @ 80-92% of 1RM snatch 2min rest b/t *less reps to allow for heavier sets ) Clean and Jerk (Weightlifting Variable Reps & Sets) Snatch Pull (3 Sets 3 Snatch Pulls @ 105% of Snatch *reset between reps ) PARTNER WOD...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20/15 cal echo bike + grab DB 6/6x single leg RDL :30 slow high plank shoulder taps 5/5x single arm DB strict press 5x Push ups + :03 pause 1″ off ground 10/10x single arm russian DB swings :20/:20 isometric lunge hold :20/:20 isometric...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Rowing :30 Arms only Row :30 Core and Arms :30 Easy Row then, 1:00 @ 20 SPM rest :30 1:00 @ 24 SPM rest :30 1:00 @ 28 SPM 1:00 Forward Fold 10 Scorpions 1:00 Butterfly (hands under legs) Rowing Intervals (Time) Intervals 5...Read More