12. Dec
CrossFit WOD, December 12, 2022
CrossFit – Mon, Dec 12
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>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each position</p><p>B)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement</p><p>3)<a target="_blank" href="https://www.youtube.com/watch">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)</h3><p>2-3 Sets<br />1:00 Row (moderate)<br />10 No Jump Burpee (aka "Up Down")<br />10 Alt. Leg V-Up<br />10 Hanging Scap Retractions, Kip to Swing<br />*You should be warmed up for Front Squat already.</p>
Snatch (Snatch Pull + Snatch High Pull + Snatch 4-4-3-3-3
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch)
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch)
Polar Bear (Time)
<h4>Polar Bear<br />3 rounds<br />10 Front Squats (135/95)<br />10 Toes to Bar<br />10 Bar Facing Burpees<br />-rest until minute 7-<br />For Time:<br />30 Bar Facing Burpees<br />30 Toes to Bar<br />30 Front Squats (135/95)</h4><p>6 min cap for the first part, rest until 7 min then start the bottom part</p><p>15 min cap total time</p>
accessory work
<h4>Snowy Owl (SemiFinals & Games)</h4><p>Run<br />"2 sets:<br />90sec at RPE7, 3min30sec at RPE3,<br />90sec at RPE7, 3min30sec at RPE3,<br />90sec at RPE7, 3min30sec at RPE3,<br />Rest 2min b/t sets"</p><p>Scoring:<strong>Meters</strong></p><p> </p><h4>In The Hole Front Squat 3-3-2-2-1-1 (OR Tempo 3:2:1:1)</h4><p>3 In the Hole Front Squat @ 70% 1 RM Clean<br />3 In the Hole Front Squat @ 75% 1 RM Clean<br />2 In the Hole Front Squat @ 80% 1 RM Clean<br />2 In the Hole Front Squat @ 85% 1 RM Clean<br />1 In the Hole Front Squat @ 90% 1 RM Clean<br />1 In the Hole Front Squat @ 95-100% 1 RM Clean</p><p> </p><h4>Snatch Push Press + Snatch Balance 4-3-3-2-2</h4><p>1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch<br />1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch<br />1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch<br />1 Snatch Push Press + 1 Snatch Balance @ 75% 1 RM Snatch<br />1 Snatch Push Press + 1 Snatch Balance @ 78-80% 1 RM Snatch</p><p>Scoring:<strong>Load</strong></p>