WOD Blog

Fri, Jun 4 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 4 2021


Time
Warm-up:

2 rounds, not for time of:
2 mins of rowing, biking, or jogging
30 secs of banded marching
10 hip & back extensions
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
1x Burgener warm-up with empty bar, 45/35 lbs (see video below)

The Burgener warm-up consists of the following:
*Starting with your feet hip width apart
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of dip, drive, shrug + pull the bar overhead
*With bar overhead move feet to shoulder width
3-5 reps of overhead squat
*Move feet to hip width stance, bar at the high hang
3-5 reps of dip, drive + pull into the bottom of an overhead squat, then stand
3-5 reps of full snatch

Skill:

Barbell Bent Over Row 12-12-12-12

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

Workout:

RX'd - CrossFit Games Open 14.4

CrossFit Games Open 14.4
Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups

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