09. May
CrossFit WOD, May 9, 2023
CrossFit – Tue, May 9
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>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each position</p><p>B)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each</p><p>3)<a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p><p>4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</p><p>8-10 minutes moving through:<br />1:00 Cardio (easy) (your choice)<br />25 Plate Hops<br />25ft Sandbag Carry OR Front Rack Dumbbell Walk (light to moderate)</p>
Muscle Snatch (5-3-1-1-1-1-1)
<p>5 Muscle Snatch @ 6/10 RPE<br />3 Muscle Snatch @ 7/10 RPE<br />1 Muscle Snatch @ 7.5/10 RPE<br />1 Muscle Snatch @ 8/10 RPE<br />1 Muscle Snatch @ 8.5/10 RPE<br />1 Muscle Snatch @ 9/10 RPE<br />1 Muscle Snatch @ 10/10 RPE</p>
Jaguar (Time)
<p>8 rounds</p><p>200 meter sand bag carry (100/70) or (2-50/35 db in a farmers carry)</p><p>after each carry 10/8 cal on a rower</p><p>35 min cap</p>
Accessory work
<p>3-4 rounds:<br />10 Standing Barbell Curl @ moderate weight RPE 7<br />15 Overhead Plate Situps<br />10 Strict Hanging Leg Raise<br />15 Oblique twists with medball (each side)<br />7 Alligator Rolls (each side)<br />:45 sec Overhead DB Hold (each side)<br />10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7<br />-Rest 2-3 minutes b/t rounds</p>