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28. Feb
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CrossFit WOD, February 28, 2023

CrossFit – Tue, Feb 28

Warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;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&amp;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 Bike (build from easy to moderate)<br />10 Box Jump w/Step Down (increase height each set)<br />20 Alt. Leg V-Up<br />10 Hanging Scap Retractions, 5 Kip to Swing<br />5 Box Dip</p>
Oatmeal raisin cookie (AMRAP – Reps)
<p><br />5 Sets (20 Minutes)<br />Minute 1: Max Calorie Bike<br />Minute 2: Max Box Jump Overs (24”/20”)<br />Minute 3: (Sets 1, 3, and 5 Toes to bar; Sets 2 and 4: Max unbroken set Bar Muscle Ups<br />Minute 4: Rest</p><p> </p><p>Max Toes to Bar in minute: 20 aka stop if you get to 20.<br />*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.</p>
Clean and Jerk (5 full complex’s )
<p>1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6/10 RPE<br />1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6.5/10 RPE<br />1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7/10 RPE<br />1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7.5/10 RPE<br />1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 8/10 RPE</p>
Bench Press (5 x 5 )
<p>5 Sets x 5 Bench Press @8-8.5/10 RPE</p>
Accessory work
<p> </p><p> </p><p>7 sets<br />25/20 Calorie Ski<br />75’ Handstand walk<br />-Rest 90 seconds b/t sets-</p><p> </p><p>4 sets:<br />25’ Yoke Carry (425/295)<br />50’ Sandbag Carry (150/100)<br />75’ Sled Push (3×45/2×45)<br />100’ Dumbbell Carry (100/70)<br />-rest until fully recovered b/t sets-</p>