CrossFit WOD, November 17, 2023

Nov 17, 2023 by opengym in WOD 0 Comments

Mayhem Affiliate 11/17/2023

Warm-up

1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans 1 Dumbbell Power Clean 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build-in weight) 3 Toes to Bar 1 Bar Muscle Up or 3 Jumping Pull-ups 3 Dumbbell Power Cleans (build-in weight)

Workout Option 1

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Freedom (RX’d) 12:00 AMRAP 2 Rounds of: 50ft Dumbbell Walking Lunges (50s/35s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50s/35s) Then, 2 Rounds of: 50ft Dumbbell Walking Lunges (50s/35s) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (50s/35s) (KG conv: 22.5s/15s) Scorecard to help with score/reps can be found at the bottom, here: <a target="_blank" rel="noopener noreferrer" href=" style="color:#dca10d;">; Independence 12:00 AMRAP 2 Rounds of: 50ft Dumbbell Walking Lunges (35s/25s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (35s/25s) Then, 2 Rounds of: 50ft Dumbbell Walking Lunges (35s/25s) 10 Bar Muscle-Ups 8 Dumbbell Power Cleans (35/25s) (KG conv: 15s/10s) Liberty 12:00 AMRAP 2 Rounds of: 50ft Walking Lunges 16 Hang Knee Raises 8 Dumbbell Power Cleans (light) Then, 2 Rounds of: 50ft Walking Lunges 16 Jumping Pull Ups 8 Dumbbell Power Cleans (light)<ul><li>Target number of Rounds: 4+ rounds</li><li>Minimum number of reps before scaling: 3 rounds</li></ul>

Workout Option 2

2023 BATTLE CANCER CHALLENGE (AMRAP – Rounds and Reps)

2023 BATTLE CANCER CHALLENGEFreedom (RX’d) Teams of 2 15:00 AMRAP Partner 1: 250/200m Row Partner 2: 200m Run 100 Double Unders (split between partners – you go/I go) 15 Synchro Toes to Bar 20 Strict Handstand Pushups (split between partners – you go/I go) *On round 1, P1 will Row and P2 will Run. Once completed, teams will move to double unders. In the following round, P2 will row, and P1 will run. Scoring the Run/Row: Row = 4 reps (every 50/40m = 1 rep) Run = 4 reps (every 50m = 1 rep) Independence 15:00 AMRAP P1: 225m/175 Row P2: 200m Run 80 Double Under (split between partners – you go/I go) 10 Synchro Toes to Bar 16 Handstand Push ups (split between partners – you go/I go) Liberty 15:00 AMRAP P1: 200/150m Row P2: 150m Run 100 Single Unders (split between partners – you go/I go) 15 Synchro Hanging Knee Raises 20 Pike Push ups (split between partners – you go/I go)<ul><li>Target number of Rounds: 4+ rounds</li><li>Minimum number of Rounds before scaling: 3 rounds</li></ul>

This workout is part of the 2023 Battle Cancer Challenge with CrossFit Mayhem. We encourage you to sign-up, spread the word, and hit the workout. Net proceeds from the event will be donated to Battle Cancer to help support cancer research across the globe. For more information, please visit: <a target="_blank" rel="noopener noreferrer" href=" style="color:#dca10d;">;

Strength/Accessory

Mayhem Mini-Pump –Leg Day (Checkmark)

4 rounds:<ul><li>10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality</li><li>15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality</li></ul>*Rest 2 minutes between rounds

Mobility

1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)

CrossFit WOD, November 17, 2023

post author opengym

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