17. Apr
CrossFit WOD, April 17, 2023
CrossFit – Mon, Apr 17
Warm up
<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3><p>Front Squat:<br />2-3 Sets of<a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a><br />3 No Hand (Zombie) Front Squats<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><h3 id="4movementprepactivationandincreasingheartrate">4. Movement Prep/Activation and Increasing Heart Rate</h3><p>2 Sets<br />1:00 Cardio (moderate)<br />10 Hanging Scap Retractions, 5 Kip to Swings<br />10 Alt. Leg V-Ups<br />5 Inchworms, 5 Hand Release Push Ups<br />10 Air Squat, 5 lateral box step ups</p>
Front Squat (5 x 4)
<p>4 Front Squat @ 6/10 RPE<br />4 Front Squat @ 6.5/10 RPE<br />4 Front Squat @ 7/10 RPE<br />4 Front Squat @ 7.5/10 RPE<br />4 Front Squat @ 7.5/10 RPE</p>
Cheesecake factory (Time)
<p>4 Sets:<br />20 Pull Ups<br />30 Push Ups<br />40 Sit Ups<br />50 Air Squats<br />-rest 3 minutes b/t sets-</p><p>4 min per set goal</p><p>6 min cap per set</p>
Accessory work
<p>4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6/10 RPE<br />4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6.5/10 RPE<br />4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE<br />4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE<br />4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE</p><p> </p><p>8 Strict Barbell Press @ 6/10 RPE<br />8 Strict Barbell Press @ 7/10 RPE<br />6 Strict Barbell Press @ 8/10 RPE<br />6 Strict Barbell Press @ 8.5/10 RPE<br />4 Strict Barbell Press @ 9.5/10 RPE<br />AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#)</p><p> </p><p>10 Deadlifts @ 6/10 RPE<br />10 Deadlifts @ 6.5/10 RPE<br />8 Deadlifts @ 7/10 RPE<br />8 Deadlifts @ 7.5/10 RPE<br />6 Deadlifts @ 8/10 RPE<br /><br />*5 Sit to Jump Tall Box Jumps (sit in a chair and then explode up onto box) after each set.<br />**Rest as needed between sets.</p>