WOD Blog

Fri, Dec 15 2023

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

12152023


(Time)
Warm-up

2-4 minutes of easy jogging, biking or rowing
Then
3 rounds, not for time, of:
15 mt of high knees
15 mt of butt kicks
10 Lateral Lunges (5 per side)
10 Squats (Squat Therapy style) (see video below)
10 Glute Bridges (empty/light barbell)
30 Seconds of Banded Marching
5 Broad Jumps

Skill
Bulgarian Split Squat 24-24-24-24

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

Workout
For time:
Run, 400 m
15 Back Squats, 225/155 lbs
Run, 400 m
12 Back Squats, 225/155 lbs
Run, 400 m
9 Back Squats, 225/155 lbs
*sub 1200m on bike or 500m row




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