CrossFit WOD, January 6, 2023

Mayhem Affiliate 01/06/2023

Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 min Machine<br />-into-<br />4 World’s Greatest Stretch (each side)<br />-into-<br />3 sets (PVC or Empty Bar)<br />3 Muscle Snatch<br />3 Overhead Squats<br />3 Muscle Cleans<br />3 Front Squats<br />3 Push Press<br /><br /><br />**2. Strength Prep**<br />30 minutes<br />Today’s Strength will be like last week, but now we MAX. We have two lifts (Snatch and Clean and Jerk). Let’s make this fun and have the athletes partner up or get into groups and work together, keeping each other motivated and on track. Each lift should be given 10 minutes to work up to a Heavy Single. Set a clock for two 10 minute intervals with a 2-minute transition between (de-load the Barbell). Athletes will be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling through. The goal for athletes should be to reach a 1RM in 5-8 working sets while making sure to rest at least 1 minute between reps.<br /><br />3. Workout Prep<br />2 sets (Practice smooth transitions and laying the Jump rope down every time)<br />10 Double Unders<br />3 Power Snatch<br />-rest 30 seconds between sets-</p>

Strength
Snatch (Weight)
<p>10 minutes to establish a 1RM Snatch<br /><br />* Rest 60-90 seconds between sets</p>
Clean and Jerk (Weight)
<p>- 10 minutes to establish a 1RM Clean and Jerk<br /><br />* Rest 60-90 seconds between sets</p>
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

<p><strong>Walking on Water</strong></p><p><br />Freedom (RX’d)<br />11.1/14.1<br />10:00 Amrap<br />30 Double Unders<br />15 Power Snatch (75/55)<br />(KG Conv: 34/25)<br /> </p><p>Independence<br />10:00 Amrap<br />30 Double Unders<br />15 Power Snatch (55/45)<br />(KG Conv: 25/20)</p><p><br />Liberty<br />10:00 Amrap<br />30 Single Unders<br />14 Alternating Dumbbell Snatch<br /><br />Target number of Rounds: 7+ rounds<br />Minimum number of Rounds before scaling: 5 rounds</p>
Mobility
<p>1 min seal pose<br />1 min bicep stretch on wall<br />1 min tricep lacrosse ball smash (each side)</p>

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