Next week we kick off the “Highway 40 Throwdown”. It will be a fun and friendly competition with the other CrossFit Box’s on Highway 40 from Winter Park to Craig. We will have 1 workout each week that all the box’s do at home, then on Nov 1st we will host three workouts for all the competitors. There are 4 age division’s for men and women; Open Division, 40 to 50 Division, 50+ Division and a Novice Division. The entry is $15. All participants will get a t-shirt, division winners will get an award and the winning Box will get to hang on to a traveling trophy. With any money left over we will have a Bar B-Q on the 1st at the conclusion of the event. I hope everybody jumps in. It should be fun and it will add a new dimesion to your fitness quest.
Warm Up: 200 Clicks, 1/2 Tabata of Medball Clean, Weighted Situps, Stretch
Strength: Hang Clean 10-10
Look ahead to the WOD and get used to that weight you will be using.
50% 1 Rep Max of Clean and Jerk.
WOD: Clean in Between
5 Hang Clean @ 50% C&J Max
10 Pullups, 5 Hang Clean
20 Slamball 40/30, 5 Hang Clean
30 KB Swing 45/35, 5 Hang Clean
40 Games Situps, 5 Hang Clean
50 Double Unders, 5 Hang Clean
40 Games Situps, 5 Hang Clean
30 KB Swing 45/35, 5 Hang Clean
20 Slamball 40/30, 5 Hang Clean
10 Pullups, 5 Hang Clean
Time Cap 30 min.
Icing: Pullup Practice