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

Tuesday Training Focus

Focusing on building some pushup capacity going into Murph. Be conservative with Bench weight this first week.

VO2 Max Intervals, similar to Norwegian 4×4 method. These will have simple movements, with no limitor to allow for good intensity.

WARM UP (No Measure)

WARM UP

2 Sets

10/8 Cal Row

10 Step Ups

10 Pushups (or box pushups)

+

*grab band

10 Banded Pull Aparts

10 Supinated Pull Aparts

*band on rig

10 Banded External Rotations

2 Sets

10 Face Pulls

:10 Iso Pushup Hold

*set up Bench Press

*build to workout weight

Chest Endurance (Weight)

Every 3:00 x 4 Sets

12 Barbell Bench Press

right into

1 Unbroken set of Push-Ups (stop short of failure on first 3 sets)

*Pressing will accumulate a lot of fatigue. Pick a barbell weight that you think you can hit 12 reps with all 4 sets. This will be much lighter than you normally do for 12. Do not take pushups to failure right away, the number you perform will fall off however.

VO2 MAX INTERVALS (Calories)

VO2 Max Intervals

3 Sets

4:00 AMRAP

20 DB Snatches (50/35) (Rx+70/50)

20 Box Jump Overs (24″/20″)

Max Cal Row in Remaining Time

Rest 3:00 between sets

*these are intended to be HARD efforts. Big 3:00 rest after each interval so really try and push the pace during the working interval. DB and Box Jump Overs will spike HR to start each round, but you need to still really try and push the row.