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
Mile High CrossFit – CrossFit Thursday Training Focus Slow and Steady still. Should be getting more comfortable with these longer time domains, and especially your paces on the rower. WARM UP (No Measure) WARM UP 250 Row 25′ A Skips 25′ Walking Lunges 25′ high knees 25′ butt kicks 25’/25′ lateral shuffle 25′ Inchworm 10/8...Read More
Mile High CrossFit – CrossFit Wednesday Training Focus Week 3 of our Split Squat and Bench Press progression. Continue to keep pushing the pace on these sprint finishers. Intensity is key on these. WARM UP (No Measure) WARM UP 2 Sets 10/10 TKEs :45 Spanish Squat Holding DB in Goblet + perform from 4″ plate...Read More
Mile High CrossFit – CrossFit Tuesday Training Focus Deadlifts dropping from 8s to 5s so percentages have gone up. Tuesdays continue to be our biggest workout of the week volume wise with this week being no different. WARM UP (No Measure) 2:00 Easy Machine of Choice + 1 Wall Walk 10 WF Shoulder Taps 1...Read More
Mile High CrossFit – CrossFit Monday Training Focus Week 5 of our Pause Front Squats. Last week of 4s. Continuing to touch on open style movements in our long Monday AMRAPs. WARM UP (No Measure) WARM UP – DB, jump rope AMRAP 3 10/8 Cal Bike 10 DB Goblet Squats 5 Burpees MOVEMENT/MOBILITY :30/:30 Spiderman...Read More
Announcements Gym Hang Out at Pindustry @ 6:00 on Saturday!! Nothing formal, just a casual hang out. Everyone is welcome!!! Mile High CrossFit – CrossFit Saturday Training Focus We will spend the majority of class working on our snatch. Building stronger positions in the bottom of our catch in the primer and using the low...Read More
Mile High CrossFit – CrossFit Friday Focus We will be building to a 1RM Thruster this cycle. Working on squat clean technique and overhead strength. Metcons will be Open Style intervals. 3:00 on/2:00 off to train moving at fast paces. WARM UP (No Measure) WARM 10x heel/toe rocks 10x step ups 10 Air Squats 10...Read More
Mile High CrossFit – CrossFit Thursday Focus Long steady cardio on this day. Taking a step back from intensity and working on some longer slow pieces. If looking to build a solid cardio base for the open these will be very helpful. WARM UP (No Measure) WARM UP 1:00 Row 1:00 Bike 1:00 Ski then,...Read More
Mile High CrossFit – CrossFit Wednesday Training Focus Unilateral Leg Strength and Bench Press progressions on these days. The strength portion will be the main focus these days, but we will finish with a sprint finisher. These will pack a punch if you bring the right intensity! WARM UP (No Measure) WARM UP :45 wall...Read More
