CrossFit WOD, November 25, 2023

Nov 25, 2023 by opengym in WOD 0 Comments

Mayhem Affiliate 11/25/2023

Warm-up

1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Deadbugs 10 Hang Alternating Hang Dumbbell Snatch (light) 2. Workout Prep 2 sets: (With partner) 2 Dumbbell Box Step Ups (build in weight and height) 2 Synchro Hang Alternating Dumbbell Snatch (build in weight)

Workout

Workout (4 Rounds for reps)

“They’ve ruined Cranberry Day.” Freedom (RX’d) Teams of 2 4 sets: 60 Dumbbell Box Step Ups (50s/35s)(24/20) (split) 30 Synchro Hang Alternating Dumbbell Snatch (50/35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 4 sets: 60 Dumbbell Box Step Ups (35s/25s)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (35/25) -rest 1:1 between sets- (KG conv: 15/10 DBs) Liberty 4 sets: 60 Single Dumbbell Box Step Ups (light)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (light) -rest 1:1 between sets-<ul><li>Target time each set: 4-6 minutes</li><li>Time cap each set: 8 minutes</li></ul>

Option 1: Gymnastics Skill Work

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

Strict Pull-up: Week 2 Day 2 Advanced: 3 rounds of: 20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang Followed by 5 Strict or Box Assist Pull Ups –rest 90 seconds between sets– Intermediate: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang Followed by 3-5 Strict or Box Assist Pull Ups –rest 90 seconds between sets– Beginner: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang Followed by 2 Box Assist Pull Ups –rest 90 seconds between sets–

Option 2: Core Work

Core (Checkmark)

4 sets:<ul><li>10 Strict TTB</li><li>10 KB Side Bend (each side)</li><li>10 GHD Russian Twists</li><li>1 min Plank</li><li>30yd Single DB Overhead Carry (Left– as heavy as possible)</li><li>30yd Single DB Overhead Carry (Right – as heavy as possible)</li></ul>*Rest 2:00 b/t sets

Mobility

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

CrossFit WOD, November 25, 2023

post author opengym

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