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27. Dec
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CrossFit WOD, December 27, 2022

CrossFit – Tue, Dec 27

warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;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&amp;feature=youtu.be">Mayhem Hip Halo Activation</a></h3><pre><code>
</code></pre><h3 id="3abarbellprep">3a. Barbell Prep</h3><p><a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=6&amp;ab_channel=MayhemAthlete">Burgener Warm Up Clean</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=h6qSHqh3XCg&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=8&amp;ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a><br /><a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=4&amp;ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a></p><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation</h3><p>2-3 Sets<br />1:00 Echo or Assault Bike (moderate)<br />5 Up downs, 5 Half Bottom burpees<br />10 Banded Good Morning<br />3 Single arm Dumbbell Deadlifts (each side) (moderate)<br />3 Single arm Dumbbell Squat (each side) (moderate)<br />3 Single arm Dumbbell Push Press (each side) (moderate)</p>
Split Jerk (3-2-1-1-1-1-1)
<h4>Split Jerk 3-2-1-1-1-1-1</h4><p>3 Split Jerk @ 65% 1 RM Jerk<br />2 Split Jerk @ 75% 1 RM Jerk<br />1 Split Jerk @ 80% 1 RM Jerk<br />1 Split Jerk @ 85% 1 RM Jerk<br />1 Split Jerk @ 90% 1 RM Jerk<br />1 Split Jerk @ 95% 1 RM Jerk<br />1 Split Jerk @ 100+% 1 RM Jerk</p><p>Scoring:<strong>Load</strong></p><p><strong>EMOM</strong></p>
Clean (5 x 3 )
<h4>Clean Pull + Clean + Jerk 5×3</h4><p>1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk<br />1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk<br />1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk<br />1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk<br />1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk</p><p>E90</p><p>Scoring:<strong>Load</strong></p>
Black Eyed Peas and Collard Greens (Time)
<h4>Black Eyed Peas &amp; Collard Greens</h4><p>9 Rounds<br />6 Dumbbell Deadlifts (2x50s/35)<br />6 Dumbbell Front Squats (2x50s/35)<br />6 Dumbbell Push Presses (2x50s/35)<br />*Everytime you break perform 7 Burpee over Dumbbells*<br /><br />9 Rounds<br />6 Dumbbell Deadlifts (2x40s/30)<br />6 Dumbbell Front Squats (2x40s/30)<br />6 Dumbbell Push Presses (2x40s/30)<br />*Everytime you break perform 7 Burpee over Dumbbells*<br /><br /><br /><br />9 Rounds<br />6 Dumbbell Deadlifts (2x35s/25)<br />6 Dumbbell Front Squats (2x35s/25)<br />6 Dumbbell Push Presses (2x35s/25)<br />*Everytime you break perform 7 Burpee over Dumbbells*</p><p>Scoring:<strong>Time</strong></p><p> </p><p><strong>17 min cap</strong></p>
accessory work
<h4>Clean Deadlift 5×1</h4><p>1 Clean Deadlift @ 105% 1 RM Clean<br />1 Clean Deadlift @ 105% 1 RM Clean<br />1 Clean Deadlift @ 105% 1 RM Clean<br />1 Clean Deadlift @ 105% 1 RM Clean<br />1 Clean Deadlift @ 105% 1 RM Clean</p><p>Scoring:<strong>Load</strong></p><p> </p><p> </p><p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br />1 minute<a target="_blank" href=" Smash</a>(each side)<br />1 minute<a target="_blank" href=" Ball Glute Smash</a>(each sid<br />1-2 minute<a target="_blank" href=" to Floor Stretch</a>(each side)<br />2 minute<a target="_blank" href=" Stretch</a><br />1-2 minute<a target="_blank" href=" Stretch</a><br /><a target="_blank" href=" Minutes Downward dog to Upward Dog Transition</a></p>