Mayhem Affiliate 10/03/2022

2
Oct

Mayhem Affiliate 10/03/2022

Tribe Athletics – CrossFit

Warm-up

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

*10 minutes with a PVC or Empty Barbell

*Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Strength

Squat Snatch

1RM Squat Snatch

10-12 minutes

* rest as needed between lifts *

Workout

Metcon (Time)

“Might Get Loud”

Freedom (RX’d)

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

(KG conv: WB 9/6)

Independence

80 Double Unders

40 Wall Balls (14/10)

80 Double Unders

30 Wall Balls (14/10)

80 Double Unders

20 Wall Balls (14/10)

(KG conv: WB 64)

Liberty

100 Single Unders

30 Wall Ball Thrusters (light)

100 Single Unders

20 Wall Ball Thrusters (light)

100 Single Unders

10 Wall Ball Thrusters (light)

Target time: 9-11 minute

Time cap: 15 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()