20. Apr
CrossFit WOD, April 20, 2023
CrossFit – Thu, Apr 20
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>Bench Press<br />2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><h3 id="4movementprepactivationandincreasingheartrate">4. Movement Prep/Activation and Increasing Heart Rate</h3><p>2-3 Sets<br />1:00 Run (increase pace each set)<br />10-15 Goblet Squat (moderate) OR Front Squat (45/35)<br />-Then-<br />Warm Up to Sandbag Squat OR Front Squat weight.</p>
Bench Press (10-10-8-8-6)
<p>10 Bench Press @ 6/10 RPE<br />10 Bench Press @ 6/10 RPE<br />8 Bench Press @ 7/10 RPE<br />8 Bench Press @ 7/10 RPE<br />6 Bench Press @ 7/10 RPE<br />After the last set, perform 30 hand release deficit Push Ups</p>
Oreo dream (Time)
<p>Teams of 3<br />3 mile Run (together)<br />100 Sandbag Squats (150/100) (Or Front Squats (185/125) (Split as needed)</p><p>40 min cap</p>
Accessory work
<p>3 sets:<br />6 DB Bench Press- RPE 8<br />12 Pushups – RPE 7<br />25 DB Chest Flys – RPE 5<br />-rest 2:30-3:00 b/t sets-<br /><br />*score is Bench Press Weight</p><p> </p><p>Barbell curls</p><p>3 sets: 21 reps – RPE 7<br /><br />*Rest 1:00-1:30 b/t sets</p><p> </p><p>3 unbroken sets of:<br />5 Strict Pull-ups<br />right into 10 second "Active" Dead Hang<br />5 Strict Pull-ups<br />right into 10 second "Active" Dead Hang<br />5 Strict Pull-ups<br />—rest 2 minutes between sets–</p>