21. Apr
CrossFit WOD, April 21, 2023
CrossFit – Fri, Apr 21
Warm up
<p>1.Banded 7s- perform 7 reps of each movement</p><p>2.Mayhem Hip Halo Activation</p><p>3. Barbell Prep</p><p>Clean:<br />Burgener Warm Up Clean<br />Front Squat Skill Transfer Exercises<br />3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2-3 Sets<br />1:00 Bike (moderate)<br />5 Inchworms, 5 No Jump Burpees<br />15Hanging Shrugs<br />10Lat Pull Downs<br />10 Alt. Leg V-Up<br />10 Box Jump w/Step Down</p>
Clean and Jerk (5×2+2)
<p>2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE<br />2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE<br />2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE<br />2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE<br />2 Pause Hang Power Clean + 2 Pause Split Jerk @ 8/10 RPE</p>
Toasted marshmellow (Time)
<p>3 sets<br />-at minute 0:00, 11:00, and 26:00<br />21/16 Calorie Bike<br />21 Burpee to Bar<br />15 Bar Muscle Ups<br />-at minute 5:00, 18:00 and 37:00-<br />21/16 Calorie Bike<br />21 Toes to Bar<br />15 Burpee over line<br /> </p><p>4 min cap per set</p>
Accessory work
<p>4 Sets:<br />4 Turkish Get Up (each arm)<br />:30 Hollow Hold<br />:20 Row or Bike Sprint OR 50 ft Sled Push Sprint</p>