Mile High CrossFit – CrossFit Friday Training Focus Front Squat percentages going up and volume is dropping. Big toes to bar sets in this workout but very little muscular interference from other movements. Should allow for bigger sets from the beginning. WARM UP (No Measure) WARM UP athletes choice 400m run or 15 Burpees 15...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) 2 Rounds 1:00 Easy Machine 10 Prisoner Step Up 10 SL V-Ups + :45/:45 Box Pigeon Stretch :30 Armless Prayer :20/:20 Hamstring Stretch on Box :20/:20 Box Calf Stretch 1:00 Straddle Stretch 10 Cal Machine at Hard Pace SWEAT DAY!! (Time) 50-40-30-20-10 Cal Machine Ab Mat...Read More
Mile High CrossFit – CrossFit Wednesday Training Focus Continuing our Sumo cycle going to 8s this week. Interval working time going from 4:00 to 6:00 this week. Power Clean continuing to get heavier in these conditioning pieces. Should be a moderate weight this week. WARM UP (No Measure) WARM UP In 25′ Increments -Knee Tucks...Read More
Mile High CrossFit – CrossFit Tuesday Training Focus Should be getting more comfortable with Split Jerks now that we are in week 3 of this cycle. Continue to Push the weight on Upper body strength work. WARM UP (No Measure) WARM UP 2 Sets 1:00 Machine 10 Walking Lunges 10 SLOW Shoulder Taps :20 Hollow...Read More
Mile High CrossFit – CrossFit Monday Training Focus Dropping from 6s to 4s on the Squats. Volume is getting a lower and percentages are starting to get pretty high. Continuing to use interval formats on Mondays to train moving at faster paces. The goal is to be aggressive on these workouts. WARM UP (No Measure)...Read More
Mile High CrossFit – CrossFit Saturday Training Focus Continuing our Clean and OHS progressions. Lots of really effective working sets here today. Accessory work to keep the legs feeling healthy. WEIGHTLIFTING CLASS (8:15) Clean (Weightlifting Variable Reps & Sets) Overhead Squat (Weightlifting Variable Reps & Sets) ACCESSORY (Checkmark) ACCESSORY (optional) 3 Sets 6/6 Banded SL...Read More
Mile High CrossFit – CrossFit Friday Training Focus Continuing 6s on Front Squat Cycle. Toes to bar sets are slightly bigger this week and with added grip fatigue. Smart quick breaks will go a long way in this workut. WARM UP (No Measure) WARM UP *grab barbell 5 Bootsraps 10 Strict Press 10 Air Squats...Read More
Mile High CrossFit – CrossFit Thursday Training Focus Working on being able to change gears on this conditioning piece. There should be a good difference in your different paces. Everyones favorite bonus abs to finish up. WARM UP (No Measure) WARM UP 1:00 Easy Machine :20 Hard :20 Easy :20 Hard + *grab band -3...Read More
Mile High CrossFit – CrossFit Wednesday Training Focus Sumo Volume increasing but set size going down to allow for heavier percentages. Power Cleans are heavier in this weeks workout. Work:Rest interval stays the same. WARM UP (No Measure) WARM UP Rowling In Teams of 2 to 1000m + 8/8 Fire Hydrants 8/8 Donkey Kicks 8/8...Read More
Mile High CrossFit – CrossFit Tuesday Training Focus Continuing to work on our Split Jerk technique and then Upperbody Strength WARM UP (No Measure) WARM UP 2 Sets :90 Easy Machine 10 SLOW Shoulder Taps 10 Hollow Rocks *on Incline Bench Press 3 Sets 6/6/6 Is/Ts/As :15-:20 L-Sit Hold *use #2.5-#10 DBs/Plates *grab barbell 5...Read More
