28. Mar
CrossFit WOD, March 28, 2023
CrossFit – Tue, Mar 28
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>1:00 bike(easy)<br />-into-<br />Bike:<br />Arms & Legs: 40sec easy, 20sec mod, 10sec fast,<br />Rest 20sec,<br />Legs Only: 40sec easy, 20sec mod, 10sec fast,<br />Rest 20sec,<br />Arms Only: 40sec easy, 20sec mod, 10sec fast<br />-into-<br />1:00 bike(moderate)</p>
Bench Press (Weight)
<p>3 sets:<br />5 Seated Overhead DB Press<br />7 Incline DB Press<br />Max Flat Bench DB Bench Press<br /><br />E2MOM</p>
Cassie Lang (Time)
<p>2 sets:<br />12-9-6 (9-7-5)<br />Calorie Row<br />Calorie Echo Bike<br />*30 Double Unders after each round<br />-Rest 3 minutes between sets-</p><p>7 min each set</p>
Accessory work
<p>1 Power Clean @70-75% of 1RM Power Clean<br />1 Power Clean @70-75% of 1RM Power Clean<br />1 Power Clean @70-75% of 1RM Power Clean<br />1 Power Clean @70-75% of 1RM Power Clean<br />1 Power Clean @70-75% of 1RM Power Clean<br /><br />*Be FAST and SMOOTH. Shut it down while you feel like you could add at least 20-25% more load if you had too</p><p> </p><p>9 minute EMOM<br />Every minute on the minute complete the following:<br />2 Wall Walks then 4 Wall Facing Kipping Handstand Push Ups<br />*The HSPU begin AFTER the 2nd wall walk<br /><br />SEE VIDEO ON HOW TO KIP HSPU WALL FACING<br /><br />Score is TOTAL number of HSPU for workout</p>