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)