26. Dec
CrossFit WOD, December 26, 2022
CrossFit – Mon, Dec 26
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 movement3)<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</h3><p>2Sets<br />1:00 Row<br />10 Hanging Scap Retraction, 5 Kip to Swing<br />10 Alt. Leg V-Up, 5 Sit Ups<br />5 Inchworm with Push Up<br />:20 Wall Facing Handstand Hold</p>
Snatch (3-3-2-2-2-2
)
)
<h4>Snatch Pull + Snatch 3-3-2-2-2-2</h4><p>2 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch<br />2 Snatch Pull + 1 Snatch @ 75% 1 RM Snatch<br />1 Snatch Pull + 1 Snatch @ 80% 1 RM Snatch<br />1 Snatch Pull + 1 Snatch @ 85% 1 RM Snatch<br />1 Snatch Pull + 1 Snatch @ 90% 1 RM Snatch<br />1 Snatch Pull + 1 Snatch @ 95-100% 1 RM Snatch</p><p>Scoring:<strong>Load</strong></p>
Front Squat (5 x 1 )
<h4>Front Squat 5×1</h4><p>Take five reps to build to a heavy single for the day.</p><p>Scoring:<strong>Load</strong></p>
Times Square Ball Drop (Time)
<h4>Times Square Ball Drop<br />5-10-15-20-15-10-5<br />Chest to bar Pull Ups or pull ups or aussie pull ups<br />Sit Ups (ab Mat)<br />*3 Wall Walks after each round</h4><p> </p><p>15 min cap</p>
Accessory work
<h4>Snatch Balance 3-2-1-1-1-1-1</h4><p>3 Snatch Balance @ 60% 1 RM Snatch<br />2 Snatch Balance @ 70% 1 RM Snatch<br />1 Snatch Balance @ 80% 1 RM Snatch<br />1 Snatch Balance @ 85% 1 RM Snatch<br />1 Snatch Balance @ 90% 1 RM Snatch<br />1 Snatch Balance @ 95% 1 RM Snatch<br />1 Snatch Balance @ 100+% 1 RM Snatch</p><p>Scoring:<strong>Load</strong></p><p> </p><h3 id="6cooldownafteryouaredonewitheverythinginthissession">6. 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=" Smash</a>(each side)<br />2 minute<a target="_blank" href=" Pipe Lat Stretch</a>OR<a target="_blank" href=" lat stretch</a>(choose any 3) (each side)<br />1-2 minute roll out trunk/abs with foam roller, sandbag, or medball</p>