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 hang variation to improve our pull. We will finish with box squats to help build more explosive leg strength. WEIGHTLIFTING...Read More
Mile High CrossFit – CrossFit Friday Training 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 UP 30 Single Unders 5 Inchworms :20 Slow/Tall Jumps...Read More
Mile High CrossFit – CrossFit Thursday Training 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 Rowing :30 Arms only Row :30...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 1:00 row...Read More
Mile High CrossFit – CrossFit Tuesday Training Focus Strength focus on Tuesdays will be volume TnG deadlifts. We will build to some heavy higher rep sets. Conditioning will be longer intervals with a gymnastics component. Upper Focused. WARM UP (No Measure) WARM UP 200m run 10 barbell deadlifts 10 Barbell strict press 10 barbell bent...Read More
Mile High CrossFit – CrossFit Monday Training Focus General Focus Looking to start the year off STRONG! We will have a big focus on improving our raw strength through pause squats, deadlifts, bulgarians, bench press and thrusters. Weightlifting will be centered around improving our snatch and overall leg strength. You will also see a focus...Read More
Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Split Jerk (3 Sets 3 Tall Jerks *add a little weight if possible + 4-5 Sets 1 Jerk Dip + :05 hold 2 Split Jerks @ 70-80% 2-3min rest b/t ) Power Snatch (5 Sets 2 Snatch Pulls + 2 Power Snatches *build heavy *focus on leg...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – machine :45 Wall Sit :20/:20 SL Wall Sit 2x 1:00 Bike 10 air squats MOVEMENT/MOBILITY l 8/8 Fire Hydrants 8/8 quadrsped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side :20/:20 Star Plank PRIMER – light...Read More
Mile High CrossFit – CrossFit Warm Up (No Measure) WARM UP – bike 500m Row – P1 20/15 cal bike – P2 *then switch MOVEMENT/MOBILITY – box, DB *grab box :45/:45 Box Pigeon 8 step ups 20 pogo hops :30 calf stretch on box / side 10 high pogo hops 4 box jumps w/ step...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – Box, rings 200m Run 12 Box Step Ups 200m Run 12 Ring Rows or 4 Strict Pull-ups MOVEMENT/MOBILITY :30 spiderman stretch on box / side :30 straight leg hamstring stretch on box / side 3/3 lateral box step ups w/ inside leg 3/3...Read More
