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

Monday Training Focus

Finishing this cycle off with a big lifting day. Building to a 1RM Split Jerk and 5 Rep Max Back Squat!

WARM UP (No Measure)

WARM UP

3 Sets

:20 Jumping Jacks

:20 Air Squats

:20 Spiderman Lunges

MOVEMENT/MOBILITY

:20/:20 Star Plank

4/4 T-Spine Rotations

10 Shoulder Taps

:15/:15 Iso Lunge Hold

10 Forward Lunges

:20 Active Squat Hold

+

*grab empty barbell

6 Good Mornings

6 Back Squats

6 Strict Press

4 Split Jerks (no barbell)

4 Strict Press (from split)

4 Jerk Dips

4 Push Press

4 Split Jerks (pause in catch)

Split Jerk (Jerk (out of rack)
Every :90 x 4 Sets
3/3/2/2
*starting light and building each set

Then.

In 10 Minutes
Build to a Heavy Single Split Jerk

*Last week of cycle, building to something heavy)

Back Squat (10 Back Squats – light
6 Back Squats
4 Back Squats @ 50%
3 Back Squats @ 60%
3 Back Squats @ 70%

Build to a 5 Rep Max

*a good goal is to hit 10-20#s heaver than last weeks final 2 sets of 4 )

Optional Run Conditioning (Time)

3-5 Rounds

5:00 Run @ fastest sustainable pace

1:30 Walk

*Increasing total running time by 2:00 from last week. The goal is to keep the same or similar paces to last week.