07. Mar
CrossFit WOD, March 7, 2023
CrossFit – Tue, Mar 7
Warm up
<p>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</p><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="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>3 Sets<br />1:00 Row (moderate)<br />15 Banded Good Morning<br />10 Inchworm w/Push Up<br />-Then-<br />Warm Up to Deadlift weight.</p>
Under the sea (Time)
<p>4 sets<br />10 Deadlifts (185/125)<br />20 Push Ups<br />-rest 1 minute b/t sets-<br />*Reps ideally unbroken<br /> </p><p>:90 cap per round</p>
Clean (4×1)
<p>1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6/10 RPE<br />1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6.5/10 RPE<br />1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7/10 RPE<br />1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7.5/10 RPE<br />1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 8/10 RPE</p>
Bench Press (5 sets
2x 5 reps
3 x 4 reps )
2x 5 reps
3 x 4 reps )
<p>5 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row<br />5 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row<br />4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row<br />4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row<br />4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row<br /><br />*Move up in weight each set<br />*Perform 10 TEMPO Single Arm Dumbbell Row (5 each side) in between sets (3 second descent, 1 second hold at the top and bottom of each rep)</p>