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

Wednesday Training Focus

Building Strict Pull-Up strength with some weighted pull-ups and will rotate through different Single Leg Strength movements.

Conditioning will be classic CrossFit/Purple Mountain prep.

WARM UP (No Measure)

WARM UP

25′ Increments

-Knee Tucks

-Quad Pulls

-Spiderman Lunges

-Inchworms

-Bunny Hops (for height)

-Bunny Hops (for distance)

-Walking Lunges

-Skips for height

*grab #45 plate

:20/:20 ankle opener on plate

15/15 Patrick Step Downs

15 Plate Hops

10 A Squats

6/6 Front Elevated Lunges

*stack 2 #45s

6/6 Controlled Step downs (tap heel)

*stack 3 #45s

4/4 Controlled Step Downs

Strength (Weight)

Strict Pull-Ups/SL Strength

4 Sets

5 Strict Pull-Ups

8/8 Front Elevated DB Reverse Lunges

*weight pull-ups if you can and build across sets

Modify to 3 Eccentric Pull-ups or 8 Banded

*really control descent on the lunges, do not bounce knee

METCON (Time)

For Time

3 Rounds

5 Wall Walks

25 Goblet Squats (50/35)

75 Double Unders

*Focus on staying smooth on the rope, and plan some breaks on the DB. The DU/Goblet combo will fatigue upperbody more than you think.