Mayhem Affiliate 03/04/2023

Tribe Athletics – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Jump Rope (single unders or Bike)

-into-

3 sets

50ft Double Dumbbell Overhead Carry (light)

30 Second Knee Plank

3 Inch Worms

2. Workout Prep

2 sets

5/4 Calorie Bike Erg

1 Wall Walk

10 Double Unders

– rest 30 seconds between sets –

Workout (4 Rounds for time)

White Chocolate Macadamia Nut

Freedom (RX’d)

4 sets (1 Set every 6 Minutes)

15/12 Calorie Standing Bike Erg (OR 15/12 Calorie Row OR 150m Run)

3 Wall Walks

50 Double Unders

3 Wall Walks

15/12 Calorie Standing Bike Erg (OR 15/12 Calorie Row OR 150m Run)

Independence

4 sets (1 Set every 6 Minutes)

12/10 Calorie Standing Bike Erg (OR 12/10 Calorie Row OR 120m Run)

3 Wall Walks (Half Way)

40 Double Unders

3 Wall Walks (Half Way)

12/10 Calorie Standing Bike Erg (OR 12/10 Calorie Row OR 120m Run)

Liberty

4 sets (1 Set every 6 Minutes)

10/8 Calorie Standing Bike Erg

50ft Bear Crawl

60 Single Unders

50ft Bear Crawl

10/8 Calorie Standing Bike Erg

Target time each set: 3-4 minutes

Time cap each set: 5 minutes

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Back and Biceps

4 rounds:

10 Bent Over Barbell Row @ Moderate weight – maintain control and quality

12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality

10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)