WOD Blog

Wed, Dec 28 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1974 days ago)

12.28.22


(Time)
Warm Up
2 steady rounds

10 banded monster walks
10 scorpions
5 push up to pike
30 seconds side plank hold each side
30 seconds banded kickbacks each side
https://www.youtube.com/watch?v=kqoBiHeYLjE

Strength

EVERY 90 SECONDS FOR 18 MINUTES (12 SETS)

3 back squats

Rest remaining time of each set

Sets 1-6: 60-70%
Sets 7-12: 70-80%
Based on 1rm back squat

Conditioning

5 Rounds for time

250 meter row
7 box jumps (24/20)
9 plate ground to overhead

A. 25/15
B. 35/25
C. 45/35




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