27. Apr
CrossFit WOD, April 27, 2023
CrossFit – Thu, Apr 27
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>Bench Press<br />2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>8-10 Minutes Moving Through:<br />200m Jog<br />25 Single Under (or 1 minute practicing Cross Overs)<br />10 Single Arm High Pull (each side, light)<br />1 Halfway Rope Climb<br />-Then-<br />Warm Up Hang Power Clean weight with 5 Cross Overs after each set.</p>
Blue marlin (Time)
<p>50-40-30-20-10<br />Cross Overs<br />25-20-15-10-5<br />Hang Power Cleans (95/65)<br />5-4-3-2-1<br />Rope Climbs</p><p>16 min cap</p>
Accessory work
<p>4 Rounds<br />10 Barbell Incline Bench Press @RPE 7<br />-rest 0:30-<br />10 Seated Alternating Dumbbell Hammer Curl @RPE7<br />-rest 0:90-<br /><br />-then-<br /><br />4 Rounds<br />12 Incline Bench Dumbbell Chest Fly @RPE7<br />-rest 0:30-<br />10 Standing Kettlebell Crush Grip Bicep Curl @RPE7<br />-rest 0:90-</p>
Bench Press (8-8-6-6-4)
<p>8 Bench Press @ 6/10 RPE<br />8 Bench Press @ 7/10 RPE<br />6 Bench Press @ 7/10 RPE<br />6 Bench Press @ 8/10 RPE<br />4 Bench Press @ 9/10 RPE<br />*After the last set, perform 35 Hand Release Deficit Push Ups</p>