Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Bike -glute band + barbell- band around knees 10/10 lateral walk in quarter squat 5x good mornings – no weight – hands behind head 10/10 monster walk – forward/backward 5x good mornings – no weight 10x Deadlift @ barbell -band off- 5/5x staggered...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/8 Cal Row 10x walking lunges 10x scap pull ups 10x push ups 10/8 Cal Row 10x Kip Swing 5x strict Pull up or Ring row 5x inch worm + grab 5/2.5# plates 10x Lateral raises 10x front raises 10x strict press 5/5x single...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10 Heel Toe Rocks :30 slow single unders :20 fast single unders 2x :15 double Unders or Practice + 10x cat/cows 4/4 Worlds Greatest :20 Squat Hold 8 Squat Rotations 10 Cossack Squats + *grab barbell 5x air squats 5x RDLs 5x front squats...Read More
Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) WARM UP (No Measure) OLY WARM UP -Spiderman Rotations -Squat Rotations -Hip Rotations -PVC Pass Throughs -PVC OHS -PVC Snatch Balance -PVC Sotts Press Coach Led Snatch Warm Up (focus on spending time in deep squat) Coach Led Clean and Jerk Warm Up after Snatch SPLIT JERK...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM 1:00 easy row 100m mixed grip farmer carry @ light – 1 DB OH / 1 DB suitcase 1:00 row @ faster than workout pace :30 rest 1:00 bike @ faster than workout pace 200m Jog + 6min to roll out glutes/quads/t-spine/calves + performed with...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Bike Tabata x 6 Sets (3Min) then, :45/:45 Figure 4 on Rig :45 Butterfly (feet on wall or rig) 5/5 T-Spine Rotations *grab barbell 6/6x staggered stance barbell good mornings 6x Barbell Rows + :03 Pause @ top 5x barbell RDL 5x Muscle Cleans...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 10/8 Cal Row (slow – low stroke rate) 5x inch worms :30 plank 50’/50′ single arm DB OH carry 5/5x DB push press 3/3x DB Snatch 2 Rope Ground to Standings 10/8 Cal Hard (still low stroke rate) + 10x prone snow angels :30...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice -perform with 15# plate- 10x squats – heels on plate :30 pike shoulder taps – SLOW 5/5x reverse lunge – from plate 5x pike Push ups 5/5x knee over toe split squat :30 bottom of squat hold – heels...Read More
Mile High CrossFit – CrossFit Weightlifting WARM UP (No Measure) OLY WARM UP -Spiderman Rotations -Squat Rotations -Hip Rotations -PVC Pass Throughs -PVC OHS -PVC Snatch Balance -PVC Sotts Press Coach Led Snatch Warm Up then, Coach Led Clean and Jerk Warm Up after Snatch SNATCH PRIMER (Checkmark) OH DEVELPMENT 3 Sets 2 Muscle Snatches...Read More
