WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Sep 19 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1956 days ago) |
09192025(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) Front Squat Skill Transfer Exercises - 3-5 reps of each movement * No Hands Front Squat (zombie squat) * Front Squat * Pause Front Squat * 1-1/4 Front Squat * In the Hole Front Squat with 10 second eccentric on last rep 3x High Hang Clean + 3x Hang Clean + 3x Clean Skill 14:00-24:00 *Do a set every 2 minutes. 2 Clean and Jerk @65% 1RM Clean and Jerk 1 Clean and Jerk @70% 1RM Clean and Jerk 2 Clean and Jerk @65% 1RM Clean and Jerk 2 Clean and Jerk @70% 1RM Clean and Jerk 1 Clean and Jerk @75% 1RM Clean and Jerk Workout 10 Minute AMRAP 5 Hang Clean and Jerk (75/55) 10 Back Squat (75/55) 10 Hanging Knee Raises (OR 5 Toes to Bar) |
|
|
