08. Dec
CrossFit WOD, December 8, 2022
CrossFit – Thu, Dec 8
warm up
<h3 id="openquarterfinalssemifinalsgames">Open, Quarterfinals, SemiFinals, & Games</h3><h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">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="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>8-12 minutes moving through:<br />250m Row (easy to moderate)<br />5 inchworms<br />10 Kettlebell goblet thrusters (light)<br />3 spiderman stretch (each leg), 5 Bottom Half Burpees<br />10 hanging scap retractions, 5 kip to swing on rings</p>
Jake Lockhurt (Time)
<p><br />Masters 35-44<br />1000m Row<br />75 Wall Balls (20/14) (10’)<br />50 Lateral Burpees Over Rower<br />25 Ring Muscle Ups/ BMU/ or jumping burpee pull ups</p><p>time cap 20 min</p><p><br /> </p>
Front Squat (Front Rack Step Ups + Heel Elevated Front Squats 20-20-20-20
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ 6/10 RPE
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ 7/10 RPE
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ )
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ 6/10 RPE
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ 7/10 RPE
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ )
acc work
<h4>DB Bench + DB Chinese Row 20-20-20-20</h4><p>10 DB Bench Press + 10 DB Chinese Rows @ 6/10 RPE<br />10 DB Bench Press + 10 DB Chinese Rows @ 7/10 RPE<br />10 DB Bench Press + 10 DB Chinese Rows @ 8/10 RPE<br />10 DB Bench Press + 10 DB Chinese Rows @ 9/10 RPE</p><p>Scoring:<strong>Load</strong></p><p>Athletes Notes</p><p> </p><h4>Face Up Chinese Plank + Sled Push</h4><p>:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)<br />:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)<br />:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)<br />:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint)<br /><br />*Score = weight of Sled<br />**Add weight to Chinese Plank if you desire</p>