Mile High CrossFit – CrossFit Tuesday Training Focus Lots of inverted work today! Using the first part of class to work on some new skills then training our shoulder capacity in the workout. WARM UP (No Measure) WARM UP 2x 5 Burpees 50’/50′ OH DB Carry :10 HS Hold MOVEMENT/MOBILITY *grab band 2 Sets 12...Read More
Mile High CrossFit – CrossFit Deload Week We pushed the lifting hard the last 4 weeks. Taking the week off of heavy lifting . We will not use a barbell until Friday, when we will find a 1RM Thruster. Workouts will be challenging just with lighter loading. Monday Challenging our strength in some different ways....Read More
Mile High CrossFit – CrossFit Saturday Training Focus Last week of our Low Hang and Box Squat Cycles. Should be feeling a lot more comfortable from the low hang over the last few weeks. Finishing the cycle building to a heavy single on it. WEIGHTLIFTING CLASS (8:15) Snatch Primer (Weight) Primer 4 Sets 1 High...Read More
Mile High CrossFit – CrossFit Friday Training Focus 4th of 5 weeks on thrusters. We will build to a heavy single thruster next week. Last week of the 3 On/2Off intervals. This will have the most leg volume of any of them. WARM UP (No Measure) WARM UP :90 easy bike 10 prisoner step ups...Read More
Mile High CrossFit – CrossFit Thursday Training Focus Should be getting really comfortable with our zone 2 rowing paces. More Bike this week so will be important to dial in those paces this week. WARM UP (No Measure) WARM UP 1:00 Easy Row 1:00 Moderate Bike *grab foam roller and heavy band Foam Roll -Lower...Read More
Mile High CrossFit – CrossFit Wednesday Training Focus Much lower volume on our lifts to allow for heaviest weights of the cycle. Fun Sprint Finisher! Who can hold onto those Overhead Squats! WARM UP (No Measure) WARM UP :30 single under 20x walking lunges -:20 High Singles -:20 single leg single unders (switch halfway) -:15...Read More
Mile High CrossFit – CrossFit Tuesday Training Focus Last week of Deadlifts. Build to a heavy set of 5. Make sure we a not bouncing the weight. Really try to push the burpee pace every set coming off the rest. WARM UP (No Measure) WARM UP 2 Sets 5/5 SL RDLs 10 Hamstring Scoops :20...Read More
Mile High CrossFit – CrossFit Monday Training Focus This is the final week of our lifting cycle for all of our lifts besides Thrusters. We will build to our heaviest sets of the cycle. Monday Building to a heavy double with a pause. Make sure we are staying braced and coming to a full stop...Read More
Mile High CrossFit – CrossFit Saturday Training Focus Continuing to work on our Low Hang Snatches and Box Squats. Starting with the snatch pull should help us feel the correct bar bath and proper contact spot before going into the snatches. WEIGHTLIFTING CLASS (8:15) Snatch Primer (Weight) 4 Sets 2 Power Snatches + 2 Pause...Read More
Mile High CrossFit – CrossFit Friday Training Focus Thrusters should be getting heavy! Continue to try and squat clean the first rep! Don’t be afraid to pause in the front rack between reps to re-brace as they get heavier. Another chance to work those sHSPUs. Much less muscle interference in this workout compared to last...Read More
