24. Apr
CrossFit WOD, April 24, 2023
CrossFit – Mon, Apr 24
Warm up
<p>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</p><p>2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a></p><p>3. Barbell Prep</p><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><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2-3 Sets<br />1:00 Run (increase pace each set to up to 3 set of 75-80% goal pace)<br />10 Ring Hanging Scap Retractions, 6 Kip to Swings, 2 boxDips<br />15 Banded Air Squat</p>
Front Squat (5×3)
<p>3 Tempo Front Squat @ 6/10 RPE<br />3 Tempo Front Squat @ 7/10 RPE<br />3 Tempo Front Squat @ 8/10 RPE<br />3 Tempo Front Squat @ 8/10 RPE<br />3 Tempo Front Squat @ 8/10 RPE<br />*Tempo: 3 seconds down, 2 second pause.</p>
Luce (Time)
<p>Luce"<br />3 Rounds<br />1000m run<br />10 Ring muscle-ups<br />100 squats<br />*Wear a 20/14# vest</p><p>40 min cap</p>
Accessory work
<p>6 Strict Barbell Press @ 6.5/10 RPE<br />6 Strict Barbell Press @ 7/10 RPE<br />6 Strict Barbell Press @ 8/10 RPE<br />4 Strict Barbell Press @ 8.5/10 RPE<br />2 Strict Barbell Press @ 9.5/10 RPE<br />AMRAP in 60 seconds of L Seated Strict Barbell Press @ 55#/45#</p><p>8 Deadlifts @ 7/10 RPE<br />8 Deadlifts @ 7/10 RPE<br />6 Deadlifts @ 7.5/10 RPE<br />6 Deadlifts @ 7.5/10 RPE<br />6 Deadlifts @ 8/10 RPE<br />*5 Sit to Jump Tall Box Jumps (sit in a chair and then explode up onto box) after each set.</p>