13. Feb
CrossFit WOD, February 13, 2023
CrossFit – Mon, Feb 13
Warm up
<h3 id="openquarterfinalssemifinalsgames">Open, Quarterfinals, SemiFinals, & Games</h3><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>2-3 Sets<br />1:00 Row OR Cardio<br />15 Russian KB Swing (Moderate-Heavy)<br />15 Banded Air Squat<br />10 Single Arm Press R/L (Light-Moderate)<br />-Then-<br />Warm Up to Kettlebell weights.</p>
Hot dog (Time)
<p>4 Sets:<br />12 Kettlebell Swings (53/35)<br />12 Kettlebell Goblet Squats (53/35)<br />12 Single-arm kettlebell Push Press (53/35) (6 each side)<br />-rest 1 minute after each set-</p><p>2:00 cap each set</p>
Back Squat (3 x 10
Tempo 4 sec down 1 sec in the bottom 3 sec up and 1 sec at the top)
Tempo 4 sec down 1 sec in the bottom 3 sec up and 1 sec at the top)
<p>3 Sets x 10 Tempo Back Squat @6-7/10 RPE<br /><br />Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at top</p>
Accessory work
<p>1 Snatch From the Blocks @ 5/10 RPE<br />1 Snatch From the Blocks @ 5/10 RPE<br />1 Snatch From the Blocks @ 6/10 RPE<br />1 Snatch From the Blocks @ 6/10 RPE<br />1 Snatch From the Blocks @ 6/10 RPE<br />*Rest 2 minutes between sets.<br /><br />*Bar height should be right above the knee.</p><p> </p><p>1 Snatch Balance @6/10 RPE<br />1 Snatch Balance @6/10 RPE<br />1 Snatch Balance @6/10 RPE<br />1 Snatch Balance @6/10 RPE<br />1 Snatch Balance @6/10 RPE</p>