Workout of the Day

CrossFit WOD, November 21, 2022

11-21-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

3. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
5-10 Minutes moving through:
0:45 Echo Bike or Assault Bike (moderate)
10 Single Arm Kettlebell Swings (each side) (moderate)
5 pistols to progressively lower target (start with a box and get lower each round) (each side)

Overhead Squat (5 x 1 complex)
Snatch Push Press + Tempo Overhead Squat 5×3
2 Snatch push press + 1 Tempo Overhead Squat @ 55% 1 RM Snatch
2 Snatch push press + 1 Tempo Overhead Squat @ 55% 1 RM Snatch
2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch
2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch
2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch

*Tempo: 3.3.1.1

Scoring: Load

Front Squat (5x 3 tempo)
Tempo Front Squat 5×3 (3:3:1:1)
3 Tempo Front Squat @ 65% 1 RM Front Squat
3 Tempo Front Squat @ 65% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat

*Tempo: 3 second descent, 3 second pause at bottom, 1 second ascent, 1 second pause at top

Scoring: Load

Metcon (Time)
charlie brown thanksgiving

A Charlie Brown Thanksgiving
50 Air Squats
25 Dumbbell Snatches (70/50)
50 Air Squats
-rest 1:1-
25 Pistols
50 Dumbbell Snatches (50/35)
25 Pistols

6 min cap per round

Accessory Work
Thanksgiving Travel
Run Aerobic Threshold
3 sets:
10min at RPE3,
Rest 90sec,
3x (45sec at RPE7, 90sec at RPE2).
No additional rest b/t reps or sets.

Scoring: Meters

Mayhem Mini-Pump – Upper Body Anterior (SemiFInals & Games)
3-4 Rounds
10 Tempo Barbell Bench Press (light/moderate weight) (3 sec descent, 1 sec pause at bottom, 2 sec ascent, 1 sec pause at top)
15 Incline Dumbbell Curls (light/moderate weight) (each side)
15-20 Banded Chest Fly – High to Low (light/moderate resistance)
30 Banded Curls
-Rest 2-3 min b/t rounds-