08. May
CrossFit WOD, May 8, 2023
CrossFit – Mon, May 8
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>-</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 of<a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&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><p>4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</p><p>2-3 Sets<br />1:00 Jog (increase pace each set)<br />10 Band Pull Aparts<br />5 quick sets: 10 Plank Shoulder Taps (each side) + 1 Hand Release Push Up<br />10 Lateral Box Step Up</p>
Front Squat (5-3-1-1-1-1-1)
<p>5 Front Squat @ 6/10 RPE<br />3 Front Squat @ 7/10 RPE<br />1 Front Squat @ 7.5/10 RPE<br />1 Front Squat @ 8/10 RPE<br />1 Front Squat @ 8.5/10 RPE<br />1 Front Squat @ 9/10 RPE<br />1 Front Squat @ 10/10 RPE-</p>
Murph prep (AMRAP – Rounds and Reps)
<p>AMRAP 7 Minutes<br />200m Run<br />10 Strict Pull-Ups<br />-Rest 3 Minutes-<br />AMRAP 7 Minutes<br />200m Run<br />15 Push-Ups<br />-Rest 3 Minutes-<br />AMRAP 7 Minutes<br />200m Run<br />25 Air Squats<br />*All with 20lb/14lb Vest.</p>
Accessory work
<p>5 Strict Barbell Press @ 6/10 RPE<br />3 Strict Barbell Press @ 7/10 RPE<br />1 Strict Barbell Press @ 7.5/10 RPE<br />1 Strict Barbell Press @ 8/10 RPE<br />1 Strict Barbell Press @ 8.5/10 RPE<br />1 Strict Barbell Press @ 9/10 RPE<br />1 Strict Barbell Press @ 10/10 RPE</p><p> </p><p>5 Deadlifts @ 6/10 RPE<br />3 Deadlifts @ 7/10 RPE<br />1 Deadlifts @ 7.5/10 RPE<br />1 Deadlifts @ 8/10 RPE<br />1 Deadlifts @ 8.5/10 RPE<br />1 Deadlifts @ 9/10 RPE<br />1 Deadlifts @ 10/10 RPE</p>