Mile High CrossFit – CrossFit Tuesday Training Focus Week 4 of our Squat cycle. Nothing flashy, just continuing to put in consistent work. Back to skill work after the squats. Pick the skill you would like to continue working on. WARM UP (No Measure) WARM UP :90 Bike :30 Deadhang :30 Wallsit MOVEMENT/MOBILITY *on benches...Read More

Mile High CrossFit – CrossFit Monday Training Focus 2nd to last week of our Power Clean cycle. Building to a Max Effort Double. Continuing with our Plyo Warm Ups, really try to put good effort into those as well. Challenging our Shoulder Endurance today. Barbell weight is light to allow for an aggressive pace and...Read More

Mile High CrossFit – CrossFit Saturday Training Focus Plan is to continue running our Snatch and CJ cycle, but depending on what we see in the Open we make some adjustments over the next few weeks if needed. WEIGHTLIFTING CLASS (8:15) Snatch (Weightlifting Variable Reps & Sets) Clean and Jerk (Weightlifting Variable Reps & Sets)...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP Tabata Bike x 6 Sets :20 On/:10 Rest MOVEMENT/MOBILITY :45/:45 Box Pigeon 3/3 Controlled Step Downs 10 Elevated Glute Brdiges 10 Pogo Jumps 3 Box Jumps (20″) 4 Box Jump Overs (workout height) *grab Wallball :30/:30 Couch Stretch :30 T-Spine Opener 5 Kang Squats...Read More

Mile High CrossFit – CrossFit Thursday Training Focus Goal is consistency across rounds. Try and hold the same splits every round on the run. Same as previous week, should not exceed a moderate effort. SWEAT DAY!!! (No Measure) WARM UP 10/8 Cal Row 25′ A Skips 25′ Walking Lunges 25′ high knees 25′ butt kicks...Read More

Mile High CrossFit – CrossFit Wednesday Training Focus Strict Press volume going back to what we did week 1 with the goal of going slightly heavier. EMOM instead of Chipper this week. Try and make this a controlled effort, with the focus on improving toes to bar capacity and efficiency more than intensity. WARM UP...Read More

Mile High CrossFit – CrossFit Tuesday Training Focus Continuing our Back Squat Cycle. First week of 8s. Legs should handle this volume pretty well after last two weeks. Taking the week off of kipping skill work to build some strict strength and give shoulders a break. Will return to some more skill work next week....Read More

Mile High CrossFit – CrossFit Monday Training Focus General – We will still be hitting our higher volume lifts, but conditioning efforts are meant to be less intense than last two weeks. Monday Power Cleans going from 3s to 2s on cluster sets. Starting to hit some cleans over 90% for first time this cycle...Read More

Mile High CrossFit – CrossFit Saturday Training Focus Continuing our Snatch and Clean and Jerk work. Looking to get a little heavier across all sets than we did last week. Putting together open workouts with large amounts of burpees and pulling. The interval style will allow for large sets on the barbell and faster cadence...Read More

Mile High CrossFit – CrossFit Friday Training Focus This Open workout is a very simple test of pure capacity. Training our ability to really push the pace on a rower under a lot of fatigue. Then testing how much power we can generate on extremely tired legs. WARM UP (No Measure) WARM UP 1:00 Easy...Read More