Mayhem Affiliate 02/24/2023
Tribe Athletics – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
:30 sec Ski
5 Russian KB Swings
5 Strict Press
4 Box Step Ups (each side)
2. Workout Prep
2 sets:
5 Push Press (build in weight)
5 Kettlebell Swings (full)
5 Box Jumps (build in height)
Open Workout 23.2 (No Measure)
Freedom (RX’d)
23.2!!!!!
GOOD LUCK
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
“Jack”
Freedom (RX’d)
20:00 AMRAP
10 Push Press (115/85)
10 KettleBell Swings (53/35)
10 Box Jumps (24/20)
(KG conv: PP 52/38, KB 24/16)
Affiliate Compete
No change to Workout (benchmark)
Independence
20:00 AMRAP
10 Push Press (95/65)
10 Kettlebell Swings (35/25)
10 Box Jumps (20/16)
(KG conv: PP 43/29, KB 16/11)
Liberty
20:00 AMRAP
10 Dumbbell Push Press (light)
10 Russian Kettlebell Swings (light)
10 Box Step Ups (20/16)
Target number of Rounds: 15+
Minimum number of Rounds before scaling: 11
Skills and Drills: Handstand Push-ups (Checkmark)
Week 5: Handstand Push-ups (Kipping)
Advanced:
Every Minute (10:00)
5-8 Kipping Handstand Push-Ups (Flat surface or 1 Abmat)
Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push-Ups (1 Abmat)
Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press
* Use standing Banded Overhead Hold + Press as a substitute for athletes who struggle with stability.
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)