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31. Mar
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CrossFit WOD, March 31, 2023

CrossFit – Fri, Mar 31

Warm up
<p>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</p><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="3barbellprep">3. Barbell Prep</h3><p>Front Squat:<br />2Sets of<a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=8&amp;ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a><br />3 No Hand (Zombie) Front Squats<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><h3 id="4movementprepactivationandincreasingheartrateperformafterthelifting">4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3><p>2Sets<br />1:00 Row (easy to moderate)<br />5 Inchworm w/Push Up<br />10 Double Front Rack Kettlebell Front Squat (light to moderate)<br />:20 Wall Facing Handstand Hold</p>
Front Squat (5x 3)
<p>3 x 1-1/4 Front Squat @ 6.5/10 RPE<br />3 x 1-1/4 Front Squat @ 7/10 RPE<br />3x 1-1/4 Front Squat @ 7.5/10 RPE<br />3 x 1-1/4 Front Squat @ 8/10 RPE<br />3 x 1-1/4 Front Squat @ 8.5/10 RPE</p>
Ant man and the wasp (Time)
<p>Partner workout</p><p>20 Wall Walks<br />40 Double Front Rack Kettlebell Squats (2×70/53)<br />60/48 Calorie Row<br />200m Kettlebell Farmer Carry (2×70/53)<br />60/48 Calorie Row<br />40 Double Front Rack Kettlebell Squats (2×70/53)<br />20 Wall Walks</p><p>30 min cap<br /><br />*Split reps as desired</p>
Accessory work
<p>Shoulder press</p><p>4 sets: 10 reps @ – RPE 7<br /><br />*Rest 2:00-2:30 b/t sets</p><p> </p><p>4 Rounds<br />12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7<br />10 DB Spider Curls @ moderate weight – maintain quality RPE 7<br />10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7<br />-Rest 3 min b/t rounds-</p>