6.8.26 ROADBLOCK   Recently updated !

STAND FIRM CROSSFIT WILL BE HOSTING THE 2026 “HIGHWAY 40 THROWDOWN!  THIS IS AN ANNUAL EVENT THAT INCLUDES GYMS IN GRAND, ROUTT AND MOFFAT COUNTIES.  THE EVENT WILL BE 2 PERSON SAME SEX TEAMS WITH SCALED AND RX OPTIONS ALONG WITH MASTERS LEVELS 50+.  START THINKING ABOUT PAIRING UP AND GETTING READY TO COMPETE.  THIS IS AN EVENT EVERYONE CAN PARTICIPATE IN.  DATE IS AUG 1ST, 2026.

WARM UP
2x: 10 JJ, 10 squats, 10 mtn climbers
2x through:
5 Single leg Box Jumps (Each leg)
10 Super man Swims
Dynamic Stretch

STRENGTH
Clean Warm Up: Include Tall Cleans and Rack Delivery

Clean Pull/ Power Clean
2×5 @70%   2×4 @ 50%
2×5 @ 80%   3×3 @ 70%
3×4 @ 85%   4×2 @ 75%

Clean Pulls 1st then PC sets

WOD
5 Rounds for time
15 Deadlift (185/125)
50 DU
5 Shoulder to Overhead (same weight)

ICING
Deadhang
Bill’s Bike Tabata (forward, swim, backwards, push pull)