WOD Blog

Fri, Sep 12 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1957 days ago)

09122025


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

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

2. Barbell Prep
3 Rounds
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Skill
19:00-23:30

*Do a set every 1 minute and 30 seconds

1 Behind the Neck Split Jerk @78-80% 1RM Split Jerk
1 Behind the Neck Split Jerk @78-80% 1RM Split Jerk
1 Behind the Neck Split Jerk @78-80% 1RM Split Jerk

Workout
36:00-60:00

For time:
12/9 Calorie Row
60 Single Under (OR 30 Double Under)
1-1-2-2-3-3-4
Wall Walk




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