Announcements

Weekend Class Sign Up Policy Update

Due to high demand of our Saturday Weightlifting and Partner WOD classes we have extended the class caps to 24. No additional spots will be allowed after this however. This allows us to provide better instruction, ensure adequate space, and create the best possible environment for all of you.

Additionally, please note that cancellations made within 12 hours of class start time will incur an automated late cancellation fee. This has always been our policy but going forward it will be automated to help prevent spots from going unused.

Thank you for helping us keep classes full, fair and enjoyable for everyone!!

Mile High CrossFit – CrossFit

Weekly Training Focus

Deload Week

No barbell this week, giving the body a break from some heavy lifting. Body weight movements and controlled body building will be the focus strength wise. Still some very challenging conditioning workouts, but all with little to no external load.

WARM UP (No Measure)

WARM UP

2 Sets

1:00 Bike

10 Banded Goodmornings

10 Banded Pull-Aparts

+

*grab bench

8 Pushups to Bench

:20/:20 Copenhagen Plank

10 Elevated Glute Bridges

5/5 BW Bulgarians

:20/:20 Copenhagen

+

2 Ground to Standings

2 J Hook to Stands

Set Up Strength Super Set

Body Building (Weight)

Body Building

4 Sets

8/8 DB Bulgarian Split Squat (22X1)

10 DB Bench Press (21X1)

*looking for very controlled reps on these, 2 seconds down, 2 second pause on Bulgarians. 2 Down/1 Pause on Bench Press
*score Bulgarian weight

GET FIT (AMRAP – Rounds and Reps)

18 Minute AMRAP

16/12 Cal Bike

1 Rope Climb (Rx+ 2 Reps)

20 DB Snatches (50/35)

*This will test who can keep a good pace on the bike under some pretty serious fatigue. Lots of DB snatches so needs to be a weight you can move well. You should be able to do the first couple sets UB, so choose weight that allows this.