14. Feb
CrossFit WOD, February 14, 2023
CrossFit – Tue, Feb 14
Warm up
<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>2-3 Sets<br />1:00 Jog<br />10 Inchworm w/Push-Up<br />5 Box Jump w/Step Down</p>
Funnel cake (5 Rounds for reps)
<p><br />5 Sets:<br />8×25’ Shuttle Sprints<br />8 Burpee Box Jump Overs (24/20)<br />-Rest 1:1 b/t sets-</p><p>2 min cap per round</p>
Clean (5-4-3-2
Clean plus thruster )
Clean plus thruster )
<p>5x 1 Clean + 1 Thruster<br />4x 1 Clean + 1 Thruster<br />3x 1 Clean + 1 Thruster<br />2x 1 Clean + 1 Thruster<br />Rest as needed in between sets.<br /><br />*These will be cycled. See workout prep notes for example set!!<br />* Start at 6/10 RPE and build in weight each set</p>
Clean (3x 3 clean deadlift)
<p>3 Clean Deadlift @ 80% 1 RM Clean<br />3 Clean Deadlift @ 80% 1 RM Clean<br />3 Clean Deadlift @ 80% 1 RM Clean<br /> </p>
Accessory work
<p>5 sets<br />21/16 Calorie Bike Erg<br />15 Overhead Squats (95/65)<br />3 Rope Climbs<br />21/16 Calorie Bike Erg<br />-Rest 90 seconds b/t sets-</p>