18. Apr
CrossFit WOD, April 18, 2023
CrossFit – Tue, Apr 18
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>Snatch:<br />A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a></p><p>B)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement</p><ol><li>Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”</li><li>Overhead squat, “CORE STRENGTH”</li><li>Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”</li><li>Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”</li><li>Snatch balance, “FOOT AND ARM SPEED”</li></ol><p>3)<a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p>
Hang Power Snatch (3-2-1-3-2-1-1-1)
<p>3 Pause Hang Power Snatch @ 60-65% 1 RM Snatch<br />2 Pause Hang Power Snatch @ 65-68% 1 RM Snatch<br />1 Pause Hang Power Snatch @ 70-73% 1 RM Snatch<br />3 Pause Hang Power Snatch @ 65-68% 1 RM Snatch<br />2 Pause Hang Power Snatch @ 70-73% 1 RM Snatch<br />1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch<br />1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch<br />1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch<br /><br />*Pause for 2 seconds in the receive position before standing.</p>
Original cheese cake (Time)
<p>Calorie Row<br />Men: 80-70-60-50-40-30-20-10<br />Women: 64-56-48-40-32-24-16-8<br />- rest 1 minute between sets -</p><p>40 min cap</p>
Accessory wokr
<p>3 Sets<br />5-10 Ring Dips with 30 second Ring Support Hold on the last repetition<br />1 Minute Weighted Straight Arm Plank<br />:30-:45 Nose to Wall Hand Stand Hold (these are to help strengthen our jerk overhead positioning. So pretend like you have a 400# barbell overhead!)</p><p> </p><p>4 Rounds<br />10 Seated Neutral Grip Cable Row @ RPE 7<br />10 Inverted Skull Crusher @ RPE 7<br />-Rest 2 min b/t rounds-<br /><br />4 Rounds<br />10 Single Arm Lat Pulldown @ RPE 7<br />10 Standing Tricep Extension w/ band @ RPE 7<br />-Rest 2 min b/t rounds-</p>