Mile High CrossFit – CrossFit Monday Training Focus General Focus Looking to start the year off STRONG! We will have a big focus on improving our raw strength through pause squats, deadlifts, bulgarians, bench press and thrusters. Weightlifting will be centered around improving our snatch and overall leg strength. You will also see a focus...Read More
Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Split Jerk (3 Sets 3 Tall Jerks *add a little weight if possible + 4-5 Sets 1 Jerk Dip + :05 hold 2 Split Jerks @ 70-80% 2-3min rest b/t ) Power Snatch (5 Sets 2 Snatch Pulls + 2 Power Snatches *build heavy *focus on leg...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – machine :45 Wall Sit :20/:20 SL Wall Sit 2x 1:00 Bike 10 air squats MOVEMENT/MOBILITY l 8/8 Fire Hydrants 8/8 quadrsped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side :20/:20 Star Plank PRIMER – light...Read More
Mile High CrossFit – CrossFit Warm Up (No Measure) WARM UP – bike 500m Row – P1 20/15 cal bike – P2 *then switch MOVEMENT/MOBILITY – box, DB *grab box :45/:45 Box Pigeon 8 step ups 20 pogo hops :30 calf stretch on box / side 10 high pogo hops 4 box jumps w/ step...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – Box, rings 200m Run 12 Box Step Ups 200m Run 12 Ring Rows or 4 Strict Pull-ups MOVEMENT/MOBILITY :30 spiderman stretch on box / side :30 straight leg hamstring stretch on box / side 3/3 lateral box step ups w/ inside leg 3/3...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – 3x 5 Burpees 50’/50′ OH DB Carry :10 HS Hold MOVEMENT/MOBILITY *grab band 2 Sets 12 Banded Pull Aparts 10 Banded Strict Press 8 Banded Good Mornings *grab WB :30/:30 Couch Stretch o WB :30 T-Spine Opener on WB 5 WB Kang Squats...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP – DB, jump rope AMRAP 3 10/8 Cal Bike/Ski 10 DB Goblet Squats 10 Hang DB Snatches MOVEMENT/MOBILITY :30/:30 Spiderman :30 Squat hold inactive 6 Kang Squats 10 cossack squat 6/6 Fire Hydrants * grab mini band 8/8 Clam Shells 10 Glute bridges 6...Read More
Mile High CrossFit – CrossFit WARM UP (No Measure) 2min machine of choice + :30 Deadbugs :30 Glute Bridge March :30 Alternating Bird Dogs :30/:30 Side Plank (switch at :10) :30 childs pose :30 thread the needed :30 pigeon :30 butterfly stretch + Empty Barbell Prep 5x Front Rack Squat Holds (:03 in the bottom)...Read More
