11. May
CrossFit WOD, May 11, 2023
CrossFit – Thu, May 11
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><p>2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a></p><p>3. Barbell Prep</p><p>2-3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2-3 Sets<br />1:00 Row (moderate)<br />5 Single Arm Dumbbell High Pull (moderate) (each side)<br />5 Single Arm Dumbbell Front Squat (moderate) (each side)<br />5 Box Jump w/Step Down (increase height each set)<br />:20 Ring Support Hold into :5 Controlled Descent<br />-Then-<br />Warm Up to Hang Squat Clean weight.</p>
Bench Press (5-3-1-1-1-1-1)
<p>5 Bench Press @ 6/10 RPE<br />3 Bench Press @ 7/10 RPE<br />1 Bench Press @ 7.5/10 RPE<br />1 Bench Press @ 8/10 RPE<br />1 Bench Press @ 8.5/10 RPE<br />1 Bench Press @ 9/10 RPE<br />1 Bench Press @ 10/10 RPE</p>
Soth (Time)
<p>For time:<br />75 Hang Squat Cleans (75/55)<br />*Everytime you break, perform:<br />5 Box Jumps (30/24)<br />10 Strict Ring Dips</p>
Accessory work
<p>3 Sets:<br /><br />6 Incline DB Bench Press- RPE 8<br />12 Pushups – RPE 7<br />25 Incline DB Chest Flys – RPE 5<br /><br />-rest 2:00-3:00 b/t sets-<br /><br />Log score as DB weight for Bench Press</p>