Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (4-5 Sets 1 Snatch Pull 1 Low Hang Snatch drop/rest 1 Power Snatch 1 OHS 65-75% ) Clean and Jerk (4-5x 1 Power Clean 1 Hang Clean drop/reset 1 Squat Clean 1 Jerk @ 65-75% ) Weighted Pull-ups (3-4 Sets 5 Weighted Pull-Ups 10 DB lateral...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP athletes choice 400m run or 25/20 cal echo or 15 Burpees 15 Air Squats MOVEMENT/MOBILITY – grab WB 5 Kang Squats (bear Hug Ball) :30/:30 Couch Stretch (foot on ball) :30/:30 Spiderman (foot on ball) 10/10x quadruped hip CARs 10 Wallballs (leave ball by...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/7 cal bike 200m Run 10/7 cal bike – faster than above + *grab band -3 Way Banded Hamstring Stretch -Banded Side Lying Quad Stretch 5x wide grip ring rows 5x narrow grip ring rows 5/5x single arm ring rows 5x inch worms :15...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 15/12 Cal Row *grab DB 5x Jefferson curls – holding 1 DB 5x DB strict press 5/5x single leg DL 10x DB high pulls 10 DB OH Tricep Extensions + 1:00 side lying t-spine rotation :30 pigeon :30 lizard stretch *grab barbell -6 Muscle...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Air Squats 10x bent over rows @ barbell 10x strict press 10 Shoulder Taps 10x Back Squat :30 wall sit MOBILITY – on wall/rig :30 figure 4 stretch :30 butterfly stretch – feet on wall/rig :30 Rig Assisted Squat + *grab PVC 10...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata 6 Rounds – Alternating :20 On/:10 Off -Bike -Burpees + :20 Dead Hand 8x scap pull ups 8x kip swings :20/:20 SL Wallsit on Rig 3/3 Rig Assisted Pistols *grab box :20 Armless Prayer 3/3 SL Controlled Step Downs 3 Box Pike HSPUs...Read More

Mile High CrossFit – CrossFit Oly Class 8:15 WARM UP (No Measure) OLY WARM UP Coach Led Mobility and Movement Primer + 3 Sets w/ KB -3 KB Windmills -3 KB OHS -5 Squat Jumps then, Coach Led Snatch Warm Up (focus on spending time in deep squat) Snatch (3 Sets 1 Power Snatch 1...Read More

Mile High CrossFit – Josh Strength Program Deadlift (5 Sets 3 Deadlift – deadstop @ 60-70% – light and fast *working on pulling fast off the floor then, 1 Set 20 Unbroken Deadlifts *should be hard but not as heavy as possible ) Shoulder/Hamstring Health (Checkmark) 3 Sets 50′ double KB OH carry (AHAP) right...Read More

Mile High CrossFit – Josh Strength Program Front Squat (3 Sets 10 Front Squats @ 60-65% across *this won’t be crushing weight but will build some volume in the legs ) Bulgarian Split Squat (4 Sets 5/5 Back rack bulgarian split squat + :03 descent @ 35-45% of 1RM BS 2-3min rest b/t *slow on...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 bike :25′ walking lunges 25′ tin soilders 25′ spiderman 25′ walking pigeon stretch 25′ samson stretch 25′ straight leg bear crawl 25′ quadruped crawl 25′ duck walk then, 10 Kip Swings 8 Ring Rows + grab barbell :20 FR Opener 6x front squats...Read More