WOD Blog

Tue, Aug 19 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1965 days ago)

081925

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

1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement

2. Barbell Prep

A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2', 4', 6' (footwork)
* Snatch Drops (footwork)

B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance

C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Skill
14:00-24:00

*Do a set every 2 minutes.

5 Sets
2 Block Pause Snatch @65-70% 1RM Snatch
*Set blocks so bar starts above knee.
**Pause in receive for 2 seconds.

--If no blocks are available, perform as hang snatch from above the knee.

Workout
38:00-57:00

*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.

2 Sets
3 Rounds
5 Sandbag Clean Over Box (100/70) (40)
50ft Dumbbell Farmers Carry (2x50/35)
-rest 3 minutes b/t sets-