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
Thursday Focus
Spending time getting upside down and working on HS skill work.
Conditioning will be focused on improving 20 Minute Max Cal Test. Choose if you would prefer to perform that on Bike or Rower.
WARM UP (No Measure)
WARM UP
2:00 Easy Machine
5/5 T Spine Rotations
:30 thread the needle
:30 childs pose
:30 pigeon
:30 side lying t-spine rotation
:20 Hollow Hold
10 Plank Shoulder Taps
:20 HS hold
10x wall facing HS shoulder taps
5x HS kick ups in space OR HS kick ups against wall
*setup HS Skillwork
HS Skill Work (Checkmark)
HS Skill Work
15 Minutes of Skill Work
-HS Hold
-HS Hold Rocks
-Shoulder Taps on Wall
-2 Walks to the Wall (2-3 Steps)
-2-3 Walk Attempts
-25′ HS Walk
-25′ HS Walk w/ Piruoette
-Set Up HS Obstacle
*choose variation that fits where your at. Start at a level you feel comfortable and try and progress to a new skill over the 15 minutes. No set structure. Just allowing for 15 minutes of coached HS Skill work. Best way to get better upside down is to spend time upside down.
SWEAT DAY!!! (Calories)
“Polarized Conditioning”
For 18 Minutes Accumulate as Many Cals as Possible
*@ 0, 4, 8, 12, 16
Sprint all out for :15
*the sprint will spike your heart rate each time, settle into a pace you can maintain inbetween these hard efforts.
*we will be training for a 20 Minute Max Cal Test. Try and complete every workout this cycle on the Machine you would like to test for that.