Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 20′ Increments -Inchworms -Spiderman Lunges -Bear Crawls -Crabwalks -Walking Lunges x 2 *grab band -Banded Lat -Banded Front Rack -Banded Handcuff -Banded Goodmornings :20 Deadhang 10 Kip Swings 3 Jumping Eccentric Pull-Ups *grab light DB 5/5 Strict Press 4/4 DB Snatch 40′ DB OH...Read More
Mile High CrossFit – CrossFit Thursday Training Focus We hitting what is called a Flux conditioning piece today. Working on being able to change gears, and being able to recover quickly from hard efforts. Very similar to what is asked of our energy systems in CF style Metcons. WARM UP (No Measure) WARM UP 1:00...Read More
Mile High CrossFit – CrossFit Wednesday Training Focus 2nd to last week of Shoulder Press cycle before finding a 5 Rep max next week. This conditioning piece is meant to really get the heart rate up and be a grind. With the added challenge of seeing how efficient you can be on your hands under...Read More
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 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
