19. Dec
CrossFit WOD, December 19, 2022
CrossFit – Mon, Dec 19
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>2Sets<br />1:00 Bike (Echo OR Assault) (Moderate)<br />5 Single Arm DB Thruster (each side) (Light/Moderate)</p>
Snatch (Snatch Lift Off + Snatch Pull + Snatch
4-4-3-3-3)
4-4-3-3-3)
<h4>1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch<br />1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch<br />1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch<br />1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch<br />1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 70% 1 RM Snatch</h4>
its beginning to look a lot like Christmas (6 Rounds for reps)
<p>this is a DELOAD week, pick your weights accordingly to get in the time cap</p>
<h4><br />6 Sets (1 set every 3 minutes)<br />15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)<br />10 Dumbbell Thrusters (2×50/35)</h4><p>cap per round 2:00</p><p>scale weight first then calorie total</p>
accessory work
<h4>Snatch Balance + Overhead Squats 4-4-3-3-3</h4><p>2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch<br />2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch<br />2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch<br />2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch<br />2 Snatch Balance + 1 Overhead Squat @ 70-75% 1 RM Snatch</p><p>Scoring:<strong>Load</strong></p><p> </p><h4>Pause Front Squat + 1 ¼ Front Squat + Front Squat 4-4-3-3-3</h4><p>1 Pause Front Squat + 1 ¼ front squat + 2 Front Squat @ 60% 1 RM Front Squat<br />1 Pause Front Squat + 1 ¼ front squat + 2 Front Squat @ 60% 1 RM Front Squat<br />1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 65% 1 RM Front Squat<br />1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 70% 1 RM Front Squat<br />1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 70-75% 1 RM Front Squat<br /><br />* Pause is for 3 seconds in the bottom of the squat</p><p>Scoring:<strong>Load</strong></p>
optional cool down
<h3 id="6cooldownafteryouaredonewitheverythinginthissession">Cool Down – (after you are done with Everything in this Session):</h3><p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br />1-2 minute<a target="_blank" href="https://youtu.be/6zxQkBZLoXs?t=9">Quad Smash</a>(each side)<br />1-2 minute<a target="_blank" href="https://youtu.be/7yYSvYfDJk4">Lacrosse Ball Glute Smash</a>(each side)<br />1-2 minute<a target="_blank" href="https://youtu.be/BCLpXrT3SjI">Elbow to Floor Stretch</a>(each side)<br />2 minute<a target="_blank" href="https://youtu.be/SUENf0yNR_A">Frog Stretch</a><br />2 minute<a target="_blank" href="https://www.youtube.com/shorts/LmLSAeJ3aQQ">Couch Stretch</a>(each side)<br />2 minute<a target="_blank" href="https://youtu.be/op-eDU9eNqM?t=5">Pigeon Pose/Stretch</a>(each side)</p><ul><li>IF you are short on time, pick 2-3 of the above that you need to hit the most</li></ul>