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CrossFit WOD, February 14, 2024

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CrossFit – Wed, Feb 14

Metcon Warm up

1. Mayhem Hip Halo Activation

* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

2. Movement Prep/Activation and Increasing Heart Rate

1-2 Sets
1:00 Row OR Jog (moderate)
15 Banded Good Morning
10 Single Arm Dumbbell Press (each arm, moderate)
10 Single Arm Dumbbell Squat (each arm, light)
50ft Sled Push (light)
-Then-
Warm Up to workout weights.

3. Workout Prep

1 Set: (at workout pace)
2 Kettlebell Swings (at workout weight)
5 yard sled push (at workout weight)
2 Kettlebell Goblet Squats (at workout weight)
5 yard sled push (at workout weight)
2 Single-arm kettlebell Push Press (each arm, at workout weight)
5 yard sled push (at workout weight)

Lindt (AMRAP – Rounds and Reps)

AMRAP 15 Minutes
20 Kettlebell Swings (53/35)
30 yard (90 foot) sled push (145/125)
15 Kettlebell Goblet Squats (53/35)
30 yard (90 foot) sled push (145/125)
10 Single-arm kettlebell Push Press (53/35) (5 each side)
30 yard (90 foot) sled push (145/125)

*Score every 5 yards as a rep.

Barbell Prep

1. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position

  1. Down and up – “SPEED THROUGH THE MIDDLE”
  2. Elbows high and outside – “BAR CLOSE”
  3. Muscle snatch – “STRONG TURNOVER”
  4. Snatch land – “FOOT WORK” 2”, 4”, 6”
  5. Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

  1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
  2. Overhead squat, “CORE STRENGTH”
  3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
  4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
  5. Snatch balance, “FOOT AND ARM SPEED”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch Balance (Take 10 minutes or 5 singles to build to a heavy Snatch Balance For the Day (practice making bigger jumps)

-Then-

Take 90-95% of that 1 RM and hit for 3 singles.

)

Mayhem Gymnastics [MG] Cycle 15 OPEN PREP 2024 [week 4] (OPTIONAL) (Checkmark)

20 Deficit Kipping Handstand Push Ups [4/2 inch deficit]
— rest 1 minute —
25 Kipping Handstand Push Ups
— rest 1 minute —
15 Strict Handstand Push Ups

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