WOD Blog

Mon, Mar 4 2024

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1998 days ago)

03042024


(Time)
Warm up
0:00-10:00
Banded Hip Activation (video)

Skill
Front squat skill transfer (video)

Conditioning
12:00-22:00

*Do a set every 2 minutes.

4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
*:20 Hold after last repetition on each set.

5 rounds
250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)
25 Double Unders (MUST Be unbroken)
25 Single Unders (MUST Be unbroken)

*1:44/500m for men and 1:58/500m pace for women




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