Mayhem Affiliate 10/22/2022
Tribe Athletics – CrossFit
Warm-up
Hip Halo Warmup
-into-
Crossover Symmetry Or Banded 7’s Warmup -into-
6 min AMRAP
3-5 Bench Press (empty bar – build across) 3-5 Deadlift (empty bar – build across)
Workout Prep
1 set:
3 Bench Press (at workout weight)
3 Deadlifts (at workout weight)
Metcon
Freedom (RX’d)
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105) 1-2-3-4-5-6-7-8-9-10
Deadlift (225/155)
(KG conv: BP 70/48, DL 102/70)
Independence
For Time: 10-9-8-7-6-5-4-3-2-1
Bench Press (135/95) 1-2-3-4-5-6-7-8-9-10
Deadlift (205/135)
(KG conv: BP 61/43, DL 93/61)
Liberty
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (light) 1-2-3-4-5-6-7-8-9-10
Dumbbell Deadlift (light-moderate)
Large Class Option
Teams of 2
For Time:
20-18-16-14-12-10-8-6-4-2
Bench Press (135/95)
1-2-3-4-5-6-7-8-9-10
Partner Deadlift (365/255)
OR 20-18-16-14-12-10-8-6-4-2
Deadlift (225/155)
(KG conv: BP 61/43, DL Option A 165/115, DL Option B 102/70)
Accessory
Mayhem Mini-Pump
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns @ moderate weight – maintain quality
12 Bent Over Barbell Row @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t round-
Cooldown/Mobility
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)