WOD Blog

Mon, Dec 11 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago)

12112023


(Weight)
Warm up
2-4 minutes of jogging, biking or rowing followed by…
3 Rounds, not for time of:
8 Air Squats (Squat Therapy style) (see video below)
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Lateral Banded Steps
100m Shuttle Sprint (50m x 2) (increase the pace each round)
6 Hip & Back Extensions
4 Broad Jumps
30-45 Seconds of foam rolling your back

Skill

For quality:
100 V-ups In as few sets as possible

Workout
Deadlift 8-8-8-8

Use the heaviest weight you can for each set (55-75% 1RM)
Rest as needed between sets




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