Workout of the Day

CrossFit WOD, December 1, 2022

12-1-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

3. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets:
200m Ski
200m Row
10 Inchworms
5-10 Ring Kip to Swing
2-3 Ring Dip
-Then-
Build to Squat Snatch weight.

Metcon (Time)
Acai Bowls

Acai Bowls
2 sets
1-2-3-4-4-3-2-1
Squat Snatch (135/95)
Ring Muscle Ups/bar muscle up/ or jumping pull up burpees
-rest 1:1 b/t sets-
8 min cap each set
Bench Press (4 x 10 + 10 )
Bench Press + Bent Over Rows
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE
10 Bench Press + 10 Bent Over Rows @ 8/10 RPE

Deadlift (4 x 5 )
Deadlift 4×5
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 9/10 RPE
5 Deadlift @ 9/10 RPE

Scoring: Load

Accessory Work
Mayhem Mini-Pump – Lower Body Push/Pull (SemiFinals & Games)
4 Rounds
12 Back Racked Barbell Box Step-Ups (total) (moderate weight)
10 GHD Nordic (Hamstring) Curl
10 Band Pull Through (moderate tension)
15 Seated Dumbbell Calf Raise (moderate weight)
-Rest 1-2 min b/t round-