CrossFit WOD, November 27, 2023

Nov 27, 2023 by opengym in WOD 0 Comments

Mayhem Affiliate 11/27/2023

Warm-up

1. Movement Prep/Activation 3 sets: 10 PVC Pass Throughs 10 Banded Face Pulls 10 Banded Fire Hydrants -into- 3 sets: 3 Inch Worms 10 Hang Alternating Dumbbell Snatch (light) 10 Kip Swings on Rings or Bar 5 Wall Ball Thrusters 2. Workout Prep 2 sets: 3 Hand Release Push Ups 4 Dumbbell Snatches (build-in weight) 3 Toes to Rings 4 Wall Balls

Workout

Workout (Time)

Thunderstruck Freedom (RX’d) 7 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 10 Toes to Ring (OR 10 Toes to Bar) 10 Wall Balls (20/14) (KG conv: 22.5/15 DB, 9/6 WB) Independence 7 Rounds 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 7 Toes to ring (OR 8 Toes to Bar) 7 Wall Balls (20/14) (KG conv: 22.5/15 DB, 9/6 WB) Liberty 5 Rounds 10 Bar Push Ups 10 Dumbbell Snatches (light) 10 Hanging Knee Raises 10 Wall Balls Thrusters (light)<ul><li>Target time: 13-15 minutes</li><li>Time cap: 20 minutes</li></ul>

Skills and Drills

Strict Pull-up Progression (Checkmark)

Strict Pull-up Progression – Week 3 Day 1: Advanced: 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets -into- 3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets -into- 3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets Intermediate: 3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets -into- 3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets -into- 3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets -into- 3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets Beginner: 3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets -into- 3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets -into- 3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Mobility

Mobility (Checkmark)

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

CrossFit WOD, November 27, 2023

post author opengym

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