Mayhem Affiliate 01/04/2023

Tribe Athletics – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

6 min AMRAP

10 Box Jumps (low)

3 Shoulder Press (empty bar)

3 Push Press (empty bar)

3 Push Jerk (empty bar)

2. Strength Prep

Athletes will be performing push jerks from the rig. Have athletes ensure that their lifting area is clear of any items that the bar could be dropped on. Also, ensure that they are working far enough away from the rig so that a dropped rep won’t make contact with the uprights. Athletes will be performing 3 reps at a time and should move the feet with each rep and reset the feet with the completion of each rep before going again.

3. Workout Prep

1 set:

4 Alternating Dumbbell Snatch

4 GHD’s

4 Box Jumps

Strength

Push Jerk

3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

– Rest 60-90 seconds between sets –

Workout (AMRAP – Rounds and Reps)

Kristoff and Sven

Freedom (RX’d)

16:00 Amrap

16 Alternating Dumbbell Snatch (50/35)

16 GHD’s (Or Stick Sit ups)

16 Box Jump Overs (20)

(KG DB Conv: 22.5/15)

Independence

16:00 Amrap

16 Alternating Dumbbell Snatch (35/25)

12 GHD’s + 6in Riser (Or Stick Sit ups)

12 Box Jump Overs (20)

(KG DB Conv: 15/10)

Liberty

16:00 Amrap

16 Kettlebell Swings (eye level)

16 Sit Ups

16 Box Step Ups (20)

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 rounds

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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