CrossFit WOD, November 18, 2023

Nov 18, 2023 by opengym in WOD 0 Comments

Mayhem Affiliate 11/18/2023

Warm-up

1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2. Workout Prep 3 sets: 1 Snatch + 2 Overhead Squats (build-in weight) 10ft Handstand Walk or 5 Handstand/Plank Shoulder Touches 3 Strict Pull-ups or 1 Rope Climb (half way)

Workout

Workout (Checkmark)

AFC Richmond Freedom (RX’d) Every 1:00 (24:00) Min 1: 6 Overhead Squats (155/105) Min 2: 25ft Handstand Walk Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs) (KG conv: 70/48) Independence Every 1:00 (24:00) Min 1: 6 Overhead Squats (135/95) Min 2: 10 Handstand Shoulder Touches (against wall, facing either way) Min 3: 6 Strict Pull Ups (Or 1 Rope Climb) (KG conv: 61/43) Liberty Every 1:00 (24:00) Min 1: 6 Front Squats (moderate) Min 2: 50ft Bear Crawl Min 3: 8 Banded Pull Ups (Or 2 Zombie Rope Climbs)<ul><li>Target time each set: 20-30 seconds</li><li>Time cap each set: 45 seconds</li></ul>

Option 1: Gymnastics Skill Work

Strict Pull-up: Week 1 Day 2 (Checkmark)

Strict Pull-up: Week 1 Day 2 Advanced: 3 sets of: 20 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold Rest 1:00 between sets Intermediate: 10 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold Rest 1:00 between sets Beginner: 20 second Dead hang (hold on to the pull-up bar with an overhand grip ) right into 3 x 3 second negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

Option 2: Mayhem Mini Pump

Option 2: Mayhem Mini-Pump – Arms (Checkmark)

4 rounds:<ul><li>10 Ring Pushups @ moderate weight RPE 7</li><li>10 Ring Row – Feet Elevated @ moderate weight RPE 7</li><li>10 Single Arm DB Skull Crusher @ moderate weight RPE 7</li><li>10 Alternating Dumbbell Curls @ moderate weight RPE 7</li></ul>*Rest 3 minutes b/t rounds

Mobility

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

CrossFit WOD, November 18, 2023

post author opengym

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