WOD Blog

Mon, Jan 26

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1970 days ago)

01262025


(Time)
Warm up
5:00 Cardio
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Skill
BACK SQUAT
3x5
Set 1 @ 65% 1RM | Set 2 @ 75% | Set 3 5+ @ 85%

SUPERSET WITH 1 minute Front Plank.

Conditioning
DOUBLE UNDERS
Tabata (:20 on/:10 off) × 8 rounds
PUSH-UP
Tabata (:20 on/:10 off) × 8 rounds
SIT-UPS
Tabata (:20 on/:10 off) × 8 rounds
DIPS
Tabata (:20 on/:10 off) × 8 rounds-- Ideally Ring Dips
BANDED LAT PULL DOWNS
Tabata (:20 on/:10 off) × 8 rounds




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