WOD Blog

Tue, Oct 15 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!: We’re adding new class times beginning in November! Come meet Heath. He will be running our 9am classes on Tuesdays and Fridays and would like to introduce himself with a friendly FREE workout Saturday, October 23rd from 9:00 to 10:30. Come see what the gym is about!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

Rebel Yell


Time
Warm-up:

2 rounds not for time of:

50 double unders
8 hip & back extensions
5 Wall Squats
The Burgener warm-up (With Empty Barbell)
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of overhead squat
3-5 reps of hang power snatch  
3-5 reps of hang squat snatch  
3-5 reps of squat snatch

Skill:
*After the warm-up start slowly increasing loading until you begin your working set.

Workout:
Overhead Squat 2-2-2-2-2-2-2 (From the rack)

Use the heaviest weight you can for each set.
Rest as needed between sets. (2-4 Minutes)
If unable to Overhead Squat, Front Squat
If unable to front squat, back squat

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1st105# Katie Tue, Oct 15, 2019

Katie105# Rx

719-486-0517
615 Hwy 24 South
Unit D
Leadville, CO 80461 (view larger map)