Workout of the Day

CrossFit WOD, March 27, 2023

CrossFit – Mon, Mar 27

Warm up
<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href=";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=";">Mayhem Hip Halo Activation</a></h3><pre><code>
</code></pre><h3 id="3barbellprep">3. Barbell Prep</h3><p>Back Squat:<br />3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5<a target="_blank" href="">baby makers</a><br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p><h3 id="4movementprepactivationandincreasingheartrateperformafterthelifting">4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3><p>2Sets<br />1:00 Cardio (moderate) (your choice)<br />5 No Jump Burpee<br />15 Banded Good Morning<br />5 Wall Ball (light)</p>
Back Squat (2-4-6-4-2 )
<p>2 Back Squat<br />4 Back Squat<br />6 Back Squat<br />4 Back Squat<br />2 Back Squat<br /><br />*Move up in weight each set.<br />**In between sets perform 5 Seated Box Jump.</p>
QUantumania (Time)
<p>10 rounds:<br />4 Burpees<br />6 Kettlebell Swings (70/53)<br />8 Wall Balls (20/14)</p><p>12 minute Cap</p>
Accessory work
<p>3 Sets x 8 Bench Good Morning<br /><br />*Perform a good morning sitting straddle on a bench.</p><p> </p><p>In 5 working sets or less, work up to a 7/10 RPE Power Snatch + Overhead Squat that is FAST and SMOOTH</p>