06. Feb
CrossFit WOD, February 6, 2023
CrossFit – Mon, Feb 6
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>2-3 Sets<br />1:00 Row (moderate)<br />7 Hand Release Push Up<br />7 Single Arm KB Thruster (Light) (each side)<br />7 Single Leg Box Step Up (each side) (SF and Games ONLY)</p>
Boy meets world (2 Rounds for reps)
<p>75 Air Squats<br />25 Push Ups<br />50 Wall Balls (20/14) (10’/9’)<br />25 Push Ups<br />75 Air Squats<br />-rest 5 minutes-<br />45 Air Squats<br />15 Push Ups<br />45 Wall Balls (20/14) (10’/9’)<br />15 Push Ups<br />45 Air Squats</p><p> </p><ul><li><p><strong>Target Time set 1:</strong>8-10 minutes</p></li><li><p><strong>Target Time set 2:</strong>5-6 minutes</p></li><li><p><strong>Time Cap set 1:</strong>14 minutes</p></li><li><p><strong>Time Cap set 2:</strong>9 minutes</p></li></ul>
Back Squat (5×3)
<p>3 Back Squat @ 80% 1RM Back Squat<br />3 Back Squat @ 80% 1RM Back Squat<br />3 Back Squat @ 85% 1RM Back Squat<br />3 Back Squat @ 85% 1RM Back Squat<br />3 Back Squat @ 90% 1RM Back Squat</p>
Accessory work
<p>1 Snatch Pull +1 Snatch @ 75% 1 RM Snatch<br />1 Snatch Pull +1 Snatch @ 80% 1 RM Snatch<br />1 Snatch Pull +1 Snatch @ 85% 1 RM Snatch<br />1 Snatch Pull +1 Snatch @ 75% 1 RM Snatch<br />1 Snatch Pull +1 Snatch @ 80% 1 RM Snatch<br />1 Snatch Pull +1 Snatch @ 85% 1 RM Snatch<br />1 Snatch Pull +1 Snatch @ 85%+ 1 RM Snatch<br />-Rest 2 minutes between sets-</p><p> </p><p>2 Snatch Balance @ 75% 1 RM Snatch<br />2 Snatch Balance @ 80% 1 RM Snatch<br />1 Snatch Balance @ 85% 1 RM Snatch<br />2 Snatch Balance @ 75% 1 RM Snatch<br />2 Snatch Balance @ 80% 1 RM Snatch<br />1 Snatch Balance @ 85% 1 RM Snatch<br />1 Snatch Balance @ 85%+ 1 RM Snatch</p><p> </p><p>3×6 reps Barbell Good mornings<br />Build in weight each set<br />Perform a :30 Weighted Forearm Plank in between sets</p>