07. Feb
CrossFit WOD, February 7, 2023
CrossFit – Tue, Feb 7
Warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem"><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>3. Movement Prep/Activation and Increasing Heart Rate</h3><p>2Sets<br />Row<br />1:30 easy<br />:30 moderate<br />1:00 easy<br />:30 moderate/fast<br />:30 easy<br />:30 fast<br />:30 rest<br />:10 sprint</p>
Cory and Topanga (2 Rounds for reps)
<p>5 Sets:<br />500m Row<br />-rest 1 minute between sets-<br />-rest 3 minutes-<br />5 Sets:<br />10 x 25ft Shuttle Runs<br />-rest 30 seconds between sets-</p><p> </p><ul><li><p><strong>Target Time each set (for the 5 sets of rowing):</strong>sub 1:50/2:03</p></li><li><p><strong>Target Time each set (for the 10 sets of shuttle runs):</strong>sub 40 seconds</p></li><li><p><strong>Time Cap each set (for the 5 sets of rowing):</strong>2:10/2:30</p></li><li><p><strong>Time Cap each set (for the 10 sets of shuttle runs):</strong>1 minute</p></li></ul>
Thruster (5 sets. 8-6-4-2-2)
<p>8 Clusters<br />6 Clusters<br />4 Clusters<br />2 Clusters<br />2 Clusters<br />-E2MOM<br />*These will be cycled. Move up in weight each set and build to a heavy set of 2<br />*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.</p>
Accessory work
<p>Build to a heavy Cluster in 10 minutes</p><p> </p><p>5 2" Deficit Clean Deadlift @ 100% 1 RM Clean<br />5 2" Deficit Clean Deadlift @ 100% 1 RM Clean<br />5 2" Deficit Clean Deadlift @ 100% 1 RM Clean<br />5 2" Deficit Clean Deadlift @ 100% 1 RM Clean<br />*use straps!</p><p> </p><p>3 Bench Press @6/10 RPE<br />2 Bench Press @7/10 RPE<br />1 Bench Press @8/10 RPE<br />3 Bench Press @7/10 RPE<br />2 Bench Press @8/10 RPE<br />1 Bench Press @9/10 RPE</p>