Mayhem Affiliate 10/05/2022

4
Oct

Mayhem Affiliate 10/05/2022

Tribe Athletics – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart

Rate 3:00 Machine (easy pace)

-into-

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

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Strength

Clean & Push Jerk (1RM Squat Clean and Push Jerk
10-12 minutes)

Workout

Metcon (Time)

“Water is Wild”

Freedom (RX’d)

4 rounds

25 Box Step ups (24’’/20’’)

20 Toes to Bar

15 Front Squats (95/65)

(KG conv: FS 43/29)

Independence

4 rounds

25 Box Step ups (20’’/16’’)

20 Knees to Elbows (Or 15 Toes to Bar)

15 Front Squats (75/55)

(KG conv: FS 34/25)

Liberty

4 rounds

20 Box Step ups (20’’/16’’)

15 Hanging Knee Raises

10 Dumbbell Squats (light)

Target time: 13-15 minutes

Time cap: 18 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose

()