WOD Blog

Wed, Nov 23 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1962 days ago)

11.23.22


(Time)
Warm Up

2 rounds

10 banded or bandless frog pumps (glute bridge with soles of feet together)
10 banded glute bridges
10 banded plank hip taps (L side to left side/L, Right side to right side/R)
5 barbell strict press
5 barbell thrusters
20 seconds barbell overhead hold
(10M)

Strength

3 SETS
5 front squats
Rest 30 seconds

12 calorie row or 12 burpees

Rest 1 minute between sets

70% of 1 RM

Conditioning

3 SETS
10 side tuck ups each side
60 seconds high plank hold

Rest 2 minutes

FOR TIME
50 box jumps or jumping lunges
50 alternating DB snatches
50 DB goblet squats

A. 25/15
B. 35/25
C. 50/35




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)