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)

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)