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MIH | CrossFit Individual Programs

@mih.training

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MAKE IT HAPPEN
Helping athletes go from
🏋️ Beginner → RX → Competition
📍Miami
📩 DM “COACHING” to apply

POSTS STORIES REELS

1. Don’t try to compete from day one. Focus on learning the movements and mastering your technique before increasing intensity.

2. Prioritize technique over weight. Good form today will allow you to lift heavier tomorrow.

3. . Don’t be afraid to scale. Modifying an exercise to match your current level doesn’t mean you’re going backward. It means you’re training smart.

4. Learn to control your breathing. Knowing when to breathe and how to recover between movements can make a huge difference in your performance.

5. Work on your mobility. Spend a few minutes improving your ankle, hip, shoulder, and wrist mobility.

6. Don’t train at 100% every day. Learn to manage your intensity. Not every workout needs to leave you completely exhausted.

7. Be consistent, not perfect. Training 3–4 days every week is better than training 6 days one week and disappearing the next.

8. Don’t compare yourself to others. Everyone has a different fitness level, think about this you are SCALED but comparing with a kind of ELITE athlete, it’s that really fair ???

9. Take care of your nutrition and recovery. Training is only one part of progress. Your body needs proper nutrition and rest to adapt.

10. Be patient with gymnastics movements. Pull-ups, toes-to-bar, muscle-ups, and handstands take time. Build strength and control before trying to do them faster.

BONUS TIP:
Don’t obsess over lifting heavier, finishing the WOD first, or going RX.
In the beginning, your goal should be to build a solid foundation. by @mih.training

You see 50 reps in a workout, what are you thinking?

Going UB?
2 Sets?

Honestly the answer depends on YOU.

Where your capacity is at?
What does the rest of the workout look like?
Is it a weakness movement?
What’s the cost of timing and pacing?

There’s a lot to be told on what to do, but sometimes you need a personal plan that works!

Hit us up if you’re struggling with a workout and we can take a look and help you through it! by @mih.training

Just recapping some of the special moments of the MIH games day 1. We are definitely missing it and can’t wait to run it back next year

Athletes how did you feel?! by @mih.training

💥 the main secret is 1 but I’ll give you 3

#1 PLYOMETRICS: Always try to add some hops, jumps, and slams to add explosiveness.

#2 Sprints: if you want to be faster you have to go fast at times and this is key!!
Every 3mins x 5-8 rounds , 100meter sprint!

#3 Combine those 2 together: and put it before your session to see the difference over time

Comment the word “FASTER” to send you a FREE pdf routines to be one of the fastest in your next CrossFit class by @mih.training

If you need any extra help or a personalized routine for you give a message through the DM! by @mih.training

Want to have a great snatch day in only 5mins?!

All we have to focus on is what we are doing before we lift the barbell ‼️

5min daily fix for you

1️⃣ WARM UP YOUR JOINTS hop on a machine or a run for 2mins to get your blood flowing and joints loose!

2️⃣ CORRECTIVE EXERCISES

Grab 2-3 exercises to be done 30-45s each

Doing these 2 things will prepare you for the snatch and help your mobility a TON ‼️

Need help and want a personal warmup for YOU?

Comment “SNATCH” and we will send it right over 👊 by @mih.training

What an AMAZING year!

MIH games 2026 was a success 🔥🔥

We will see you next year, thank yall for the support and stay tuned for next year details until next time by @mih.training

10 signs you’re CLOSER to RX than you think 👀🔥

1. You check the RX weights and think “that’s doable”… until you read the number of rounds.

2. Your double-unders are starting to look like jump rope instead of an argument with the floor.

3. You can repeat that gymnastics skill in a workout—not just do it once while fresh, with three witnesses and a camera.

4. The weight that used to be your PR now shows up in your working sets. You still remember when it needed a motivational speech.

5. You break your reps BEFORE you hit failure. Apparently, having a plan works better than having a dramatic first round.

6. Your last round still looks like the movement your coach demonstrated.

7. Your breaks are getting shorter. Your water bottle no longer gets a visit after every three reps.

8. You’re finishing scaled workouts within the intended time—and your coach is starting to suggest a little more weight or a harder variation.

9. You look at the whiteboard and realize you only need to scale ONE thing. Unfortunately, it’s THAT thing.

10. You’re willing to scale today to keep progressing tomorrow. Those two letters no longer make all your decisions.

RX is workout specific. These are signs of progress, not a checklist you have to pass. Let your technique, the intended stimulus, and your coach guide the choice.

👇 Which number sounds most like you and what movement is still keeping you from RX?

Follow @mih.training for more CrossFit content. by @mih.training

Only 5:00 min Weightlifting warm up:

1. Worlds Greatest Stretch
2. Inchworm push up
3. Weighted Squat Hold
4. Barbell Squat Jump
5. Sots Press
Comment the word “WARM UP” to send you 10 more exercises straight to your DM by @mih.training

Everybody wants the results

Not everybody wants to show up everyday.

Same work
Every day
Even when nobody’s watching.

Make it happen. 🦇 by @mih.training

STOP MAKING YOUR RING MUSCLE-UPS HARDER THAN THEY NEED TO BE!

Your muscle-up starts BEFORE your first swing!!!

❌ THE MISTAKE:
Starting behind the rings and jumping forward into them. This makes it harder to control your swing and wastes energy.

✅ HERE’S WHAT TO DO INSTEAD:

1) START UNDER THE RINGS. Don’t jump into them from behind.

2) KEEP YOUR BODY TIGHT. Legs together, core tight. Don’t let your body swing all over the place.

3) PUSH YOUR ARMS FORWARD. Use your shoulders and arms to build a strong, controlled swing.

4) USE YOUR HIPS! As you build momentum, drive your hips up and pull the rings toward your sternum (middle of your chest).

5) GET OVER THE RINGS & PRESS! Bring your chest over your hands, then push yourself up to finish the rep.

REMEMBER THIS KEY POINT!! More swinging doesn’t mean more momentum. A controlled swing with good timing makes all the difference!

📌 SAVE THIS and try it during your next muscle-up session!

#CrossFit #RingMuscleUps #CrossFitTips #MIHTraining #Gymnastics by @mih.training

STOP USING THE SAME DUMBBELL SNATCH TECHNIQUE FOR EVERY WORKOUT!!!!!

Both techniques work, but knowing WHEN to use each can save you time and energy.

MUSCLE SNATCH
When it’s a lighter dumbbell
When it’s fast cycling and faster transitions
Shorter sets where speed is the priority
Less knee bending, but more shoulder demand so careful what’s the next movement

POWER SNATCH
Heavier dumbbells
Longer workouts when your shoulders start fatiguing
Using your legs and hips to generate more power
Saving your upper body from doing all the work

The takeaway: The fastest technique isn’t always the most efficient one. Can’t always be doing the same thing

Smart athletes don’t just move faster. They know WHEN to switch techniques.

Which one do YOU use more? Comment below ‼️

#CrossFit #CrossFitTips #DumbbellSnatch #MIHTraining #CrossFitTraining by @mih.training