21. Feb
CrossFit WOD, February 21, 2023
CrossFit – Tue, Feb 21
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>3 Sets<br />0:45 Row (easy to moderate)<br />0:45 Bike (easy to moderate)<br />10 Single Arm High Pull (Light-Moderate) (each side)<br />15 Russian Kettlebell Swing (Moderate)<br />5 Inchworm<br />3 Strict Pull Up</p>
Princess Fiona (Time)
<p>3 Rounds<br />12 Dumbbell Snatches (50/35)<br />4 Burpee Pull Ups<br />-rest 1 minute-<br />2 Rounds<br />24 Dumbbell Snatches (50/35)<br />8 Burpee Pull Ups<br /> </p><p>12min cap, rest is included</p>
Clean and Jerk (5 x 1 )
<p>1 Power Clean + 1 Push Jerk @ 6/10 RPE<br />1 Power Clean + 1 Push Jerk @ 6.5/10 RPE<br />1 Power Clean + 1 Push Jerk @ 7/10 RPE<br />1 Power Clean + 1 Push Jerk @ 7.5/10 RPE<br />1 Power Clean + 1 Push Jerk @ 8/10 RPE</p>
Bench Press (5×3)
<p>5 Sets x 3 Bench Press<br /><br />*Move up in weight each set.</p>
Accessory work
<p>Echo Bike<br />6 Sets<br />30 Cal @430 watts<br />:90 Legs only @170 watts<br />:15 sprint<br />*new set every 4:30</p>