WOD Blog

Tue, Mar 12 2024

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2003 days ago)

3.12.2024


(Time)
Warm Up
Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement

2. Mayhem 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

3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
50 Single Under
7 Empty Bar Deadlift
7 Empty Bar Power Snatch
7 Empty Bar Power Clean and Jerk
5 No Jump Burpee
-Then-

Skill
Warm Up to Clean and Jerk & Power Snatch weight.

Workout
6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-




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