WOD Blog

Tue, Jun 1 2021

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)

June 1


Time
Warm-up

3 mins of jogging, biking, or rowing followed by…

3 rounds, not for time of:
30 secs of jumping jacks
10 sit-ups or hollow rocks
8 air squats (squat therapy style, see video below)
8 stiff-legged deadlifts, empty/light barbell
30 secs of banded marching
6 hip & back extensions
4 broad jumps
30-45 secs of foam rolling your back

Strength
For quality:
Banded March, 5 mins
Pause Clean Deadlift 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

3-4x2-5 reps

Pause 2-3 secs at the top. Use 80-110% 1RM clean.

Conditioning

3 rounds for time of:
25 Deadlifts, 35% 1RM
75 Double Unders
25 GHD Sit-ups
(15:00)

Cool Down & Stretching

Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Glute Stretch
Hold 1-2 mins per side

Hamstring Stretch
Hold 1-2 mins per side

Cobra Stretch (abs)
1-2 mins

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