Mayhem Affiliate 10/06/2022

5
Oct

Mayhem Affiliate 10/06/2022

Tribe Athletics – CrossFit

Warm-up

Crossover Symmetry or Banded 7’s

3 sets:

1:00 Jump Rope

3 Sandbag Deadlifts

1 shuttle run (practice turns)

Workout

Metcon (8 Rounds for time)

“You Really Are”

Freedom (RX’d)

Teams of 2

8 Rounds (each/1:1)

60 yard Shuttle Sprint (5-10-15yd)

3 Sandbag Cleans (150/100) (Or 3 Power Cleans (185/125)

(KG conv: SB 70/45, PC 83/56)

Independence

Teams of 2

8 Rounds (each/1:1)

60 yard Shuttle Sprint (5-10-15yd)

3 Sandbag Cleans (100/70) (Or 3 Power Cleans (155/105)

(KG conv: SB 45/32.5, PC 70/48)

Liberty

Teams of 2

8 Rounds (each/1:1)

50 yard Shuttle Sprint (25/25yd)

6 Dumbbell Power Cleans (moderate)

Target time each set: 50-70 seconds

Time cap each set: 90 seconds

Cooldown/Mobility

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)

()