10. Feb
CrossFit WOD, February 10, 2023
CrossFit – Fri, Feb 10
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="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>3Sets<br />14/11 Calorie Bike (easy to moderate)<br />7 Sit Ups, 7 V Ups<br />14 Air Squats</p>
Eric Mathews (Time)
<p>50/40 Calorie Bike<br />-into-<br />4 Rounds<br />20 GHD Sit Ups<br />*4 Bear Complex (135/95)<br />-into-<br />50/40 Calorie Bike</p><p><br />*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press</p><ul><li><p><strong>Target Time:</strong>sub 13 minutes</p></li><li><p><strong>Time Cap:</strong>16 minutes</p></li></ul>
Front Squat (5×1)
<p>1 Pause Front Squat @ 7/10 RPE<br />1 Pause Front Squat @ 7.5/10 RPE<br />1 Pause Front Squat @ 8/10 RPE<br />1 Pause Front Squat @ 8.5/10 RPE<br />1 Pause Front Squat @ 9/10 RPE<br /><br />* Pause: 2 second hold in bottom of squat<br />*The 2 second hold in the bottom is the focus/priority. Don’t pick a weight that you cannot hold that pause with.</p>
Accessory work
<p>10 Split Jerk @6/10 RPE<br />8 Split Jerk @7/10 RPE<br />6 Split Jerk @8/10 RPE<br />4 Split Jerk @9/10 RPE<br />2 Split Jerk @10/10 RPE<br /><br />*These will be cycled.<br />*Move up in weight each set and build to a heavy set of 2.<br />*Keep your movement fluid and precise.</p><p> </p><p>1 Clean Pull + 1 Clean From Block @ 65% 1RM Clean<br />1 Clean Pull + 1 Clean From Block @ 68-70% 1RM Clean<br />1 Clean Pull + 1 Clean From Block @ 73-75% 1RM Clean<br />1 Clean Pull + 1 Clean From Block @ 78-80% 1RM Clean<br />1 Clean Pull + 1 Clean From Block @ 83-85% 1RM Clean<br />1 Clean Pull + 1 Clean From Block @ 85+% 1RM CleaN</p><p> </p><p>AMRAP 6 Minutes<br />2 rounds<br />20/16 Calorie Row<br />80 Double Unders<br />*After the 2 rounds: Max Strict Handstand Push Ups in remaining<br />-rest 2 minutes-<br />AMRAP 6 Minutes<br />2 rounds<br />20/16 Calorie Row<br />80 Double Unders<br />*After the 2 rounds: Max Muscle Ups in remaining<br />-rest 2 minutes-<br />AMRAP 6 Minutes<br />2 rounds<br />20/16 Calorie Row<br />80 Double Unders<br />*After the 2 rounds: Max Distance Wall Walks in remaining time<br /> </p>