13. Dec
CrossFit WOD, December 13, 2022
CrossFit – Tue, Dec 13
warm up
<h3 id="openquarterfinalssemifinalsgames">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>2-3 Rounds<br />10 Single Arm Dumbbell Press (each side) (Light)<br />10 Dip Only (empty bar)<br />10 Front Squats (empty bar)</p><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)</h3><p>2-3 Sets<br />15/12 Calorie Bike (moderate)<br />10 Box Step Up<br />:20 Wall Facing Handstand Hold<br />3 Wall Walks<br />6 V Push Ups</p>
Clean (Clean Pull + Clean + Jerk 4-4-3-3-3
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 )
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 )
Clean Pull (Clean Deadlift + Clean Pull 5-5-4-4-4
2 Clean Deadlift + 3 Clean Pull @ 90% 1 RM Clean
2 Clean Deadlift + 3 Clean Pull @ 90% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean
2 Clean Deadlift)
2 Clean Deadlift + 3 Clean Pull @ 90% 1 RM Clean
2 Clean Deadlift + 3 Clean Pull @ 90% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean
2 Clean Deadlift)
Artic Fox (AMRAP – Reps)
<h4>Arctic Fox<br />4 sets<br />AMRAP 2 Minutes<br />20 Double Dumbbell Front Rack Box Step Ups (2×35/20) (24/20)<br />Max Wall Facing Strict Handstand Push Ups<br />-rest 1 minute between sets-</h4>
accessory work
<p>Death By Bike Erg & GHD<br />1 Set Every 2 minutes:<br />15 GHD Sit Ups<br />Bike Erg Calories<br /><br />*Start with 12/10 Calories and add 2 calories every set)<br /> </p><h4>Push Press + Push Jerk + Jerk 3×4</h4><p>1 Push Press + 1 Push Jerk + 2 Split Jerk @ 75-78% 1 RM Push Press<br />1 Push Press + 1 Push Jerk + 2 Split Jerk @ 80-83% 1 RM Push Press<br />1 Push Press + 1 Push Jerk + 2 Split Jerk @ 85-90% 1 RM Push Press</p><p>Scoring:<strong>Load</strong></p><p> </p><hr /><h4>Push Jerk + Jerk 3×2</h4><p>1 Push Jerk + 1 Jerk @ 80% 1 RM Jerk<br />1 Push Jerk + 1 Jerk @ 85% 1 RM Jerk<br />1 Push Jerk + 1 Jerk @ 90% 1 RM Jerk</p><p>Scoring:<strong>Load</strong></p>