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21. Mar
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CrossFit WOD, March 21, 2023

CrossFit – Tue, Mar 21

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="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3><p>2-3 Sets<br />1:00 Bike (moderate)<br />10-20 Shrugs in Handstand Hold<br />5 Single Arm Dumbbell Press (each side) (moderate)<br />-Then-<br />Warm Up with 2-3 Kipping Handstand Push Up</p>
Jalapeño (Time)
<p>40/32 Calorie Assault Bike<br />20 Handstand Push Ups<br />400m Run<br />30/24 Calorie Assault Bike<br />15 Handstand Push ups<br />300m Run<br />20/16 Calorie Assault Bike<br />10 Handstand Push ups<br />200m Run<br />10/8 Calorie Assault Bike<br />5 Handstand Push ups<br />100m Run</p><p>18 min cap</p>
Clean (5x 1
Clean pull + clean +front squat )
<p>1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7/10 RPE<br />1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7.5/10 RPE<br />1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8/10 RPE<br />1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8.5/10 RPE<br />1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 9/10 RPE</p>
Bench Press (5×3)
<p>3 Bench Press @6/10 RPE<br />3 Bench Press @7/10 RPE<br />3 Bench Press @8/10 RPE<br />3 Bench Press @9/10 RPE<br />3 Bench Press @10/10 RPE<br /><br />*Move up in weight each set.<br />*Perform 5 Chin Up in between sets.</p>
Accessory work
<p>Run Anaerobic Capacity<br />Warm-up:<br />3 sets:<br />3x (60m sprint at 9/10 RPE, 1min walk)<br />Full recovery b/t sets<br /><br /><br />Main Workout<br />350m at RPE8.5,<br />250m at RPE8.5,<br />250m at RPE8.5,<br />150m at RPE8.5,<br />150m at RPE8.5,<br />150m at RPE8.5,<br />Walk 200m b/t reps</p>