05. May
CrossFit WOD, May 5, 2023
CrossFit – Fri, May 5
Warm up
<p>1. Banded 7s- perform 7 reps of each movement</p><p>2.Mayhem Hip Halo ActivationR/L * 10 Squats</p><p>3. Barbell Prep</p><p>Clean:<br />Burgener Warm Up Clean</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>8-12 minutes moving through:<br />250m Row OR Ski (moderate)<br />10 Hanging Scap Retractions, 5 Kip to Swing<br />5 Inchworm w/Push Up<br />5 Front Squat<br />5 Push Press<br />5 Thrusters<br />*All done with empty barbell.</p><p>-Then-<br />Warm Up to Thruster weight with 3 Chest to Bar Pull up after each set.</p>
Clean and Jerk (3-3-3-3-3)
<p>3 Clean + 1 Pause Split Jerk @ 7/10 RPE<br />3 Clean + 1 Pause Split Jerk @ 7/10 RPE<br />3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE<br />3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE<br />3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE<br /><br />*Pause in the receiving position of both for 3 seconds.</p>
Cookeville (Time)
<p>Partner workout</p><p>2 sets<br />50 Chest to Bar Pull Ups<br />50 Bar Facing Burpees<br />50 Thrusters (95/65)<br />-rest 5 minutes b/t sets-<br />*Split all reps as desired</p><p>9 min cap per set</p>
Accessory work
<p>3 Sets<br />5 Turkish Get Up (each arm)<br />:45 Double Kettlebell Overhead Flutter Kicks<br />50ft Sled Push Sprint OR :20 Row or Bike Sprint</p>