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29. Dec
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CrossFit WOD, December 29, 2022

CrossFit – Thu, Dec 29

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><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>3 Sets:<br />1:15 Bike<br />-rest 0:15-<br />1:15 Jog/Run<br />-rest 0:15-<br />1:15 Calorie Row<br />-rest 0:15-</p>
Midnight Kiss (7 Rounds for reps)
<h4>Midnight Kiss<br />3:00 Max Calorie Assault Bike<br />-3:00 rest-<br />3:00 Max 25ft Shuttle Run<br />-3:00 rest-<br />3:00 Max Calorie Row<br />-3:00 rest-<br />2:00 Max Calorie Assault Bike<br />-2:00 rest-<br />2:00 Max 25ft Shuttle Run<br />-2:00 rest-<br />2:00 Max Calorie Row<br />-2:00 rest-<br />1:00 Max Calorie Assault Bike<br />-1:00 rest-<br />1:00 Max 25ft Shuttle Run<br />-1:00 rest-<br />1:00 Max Calorie Row<br /><br />*Sub Echo Bike for Rx’d if needed</h4>
weight lifting today
<h4>Front Rack Lunge (Heavy) + Heel Elevated Front Squat (Light – Controlled reps) 16-16-16-16</h4><p>6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light – Controlled reps)<br />6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light – Controlled reps)<br />6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light – Controlled reps)<br />6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light – Controlled reps)</p><p> </p><hr /><h4>Bench Press (Heavy) + Bent Over Row (Heavy) 11-11-11-11</h4><p>3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)<br />3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)<br />3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)<br />3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)</p>
accessory work
<p>2 sets<br />4 rounds<br />5 Muscle Ups<br />50’ Handstand walk<br />-Rest 5 minutes between sets-</p>