I read in Simon Burney's CX book that one should lift your bike, as weight training, lift it in the same way as you would over a hurdle.

So I've been doing 20 min runs, coming back, nicely loosened up and bashing out 2 sets of 20 reps, each side.
I've been trying to keep the technique of the movement, working from a good solid core.
But unlike in a race, lifting the bike as high as a could. Just to work the muscles good time and trying to enable progression.

If I can handle 40 lifts, until my bike feels like a feather then a stupid hurdles every lap for 10 laps is a piece of cake.
I look like a flipping loser