WOD Blog

Mon, Aug 18 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago)

081825

(Time)
Warm up
0:00-12:00

1. 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

2. Barbell Prep - all to power position

Burgener Warm Up Clean - 3-5 reps of each position
* Down & Finish (speed through the middle)
* Elbows High & Outside (bar close)
* Muscle Clean (strong turnover)
* Tall Power Clean to 2', 4', 6' (pull under)
* Tall Clean (pull under)

Skill
*Do a set every 2 minutes.

4 Sets
1 Block Clean & Split Jerk @70-75% 1 RM Clean and Jerk
*Set blocks so bar starts just above the knee.

---If no blocks are available, perform as hang clean (from above the knee) + split jerk.

Workout
36:00-57:00

*Due to the nature of Scaled's time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

30-20-10
Row Calories
25ft Kettlebell Front Rack Lunge (2x35/18)
-rest 3 minutes-
10-20-30
Row Calories
Kettlebell Box Step Over (2x35/18) (20)