24. Mar
CrossFit WOD, March 24, 2023
CrossFit – Fri, Mar 24
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="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3><p>8-12 minutes moving through:<br />1:00 Jog (moderate)<br />5 Box Jump w/Step Down<br />15 Banded Good Morning<br />5 Hand Release Push Up<br />-Then-<br />Warm Up to Deadlift weight.</p>
Shoulder Press (4 x 10)
<p>4 sets: 10 reps @ – RPE 6-7<br /><br />*Rest 2:00-2:30 b/t sets</p>
Shoulder Press (Bottoms up single arm kettlebell press )
<p>4 sets: 10 reps (each side) – RPE 8<br /><br />*Rest 1:00-1:30 b/t sets</p>
Ghost pepper (Time)
<p>Partner Throwdown Friday<br /><br />Option 1:<br />10 sets<br />10 Box Jumps 24”/20” (OR 30 Double Unders)<br />15 Deadlifts (135/95)<br />15 Push Ups<br />100m sprint Run<br />-Rest while your partner goes (OR rest 2 minutes b/t sets)-</p><p> </p><p>Option 2:<br />Partner Version<br />10 Synchro Box Jumps 24”/20” (OR 30 Double Unders)<br />15 Syncro Deadlifts (135/95)<br />15 Synchro Push Ups<br />100m sprint Run (together)<br />-Rest 2 minutes b/t sets-</p><p>2 min per set cap.</p>
Accessory work
<p>Take 10 Minutes to establish a 3 RM Push Jerk</p><p> </p><p>12 minute EMOM<br />minute 1: 8 Strict Ring Pull Ups<br />minute 2: 2-4 Pullovers on Rig<br />minute 3: 2 Rope Climbs 15ft</p>