Mayhem Affiliate 10/08/2022

7
Oct

Mayhem Affiliate 10/08/2022

Tribe Athletics – CrossFit

Warm-up

2:00 Ski Erg

-into-

3 sets 15 PVC Pass Throughs

10 PVC Push Snatch Push Press

5 PVC Overhead Squats 5 Worlds greatest stretch (each side)

Workout

Metcon (5 Rounds for reps)

“This is the Kingdom”

Freedom (RX’d)

5 sets:

1:30 AMRAP

15/12 Calories on Ski Erg (Or Calorie Row)

Max Reps Snatch (135/95)

-rest 30 seconds between sets-

(KG conv: 61/43)

*Score is the total number of snatch reps in each set.

Independence

5 sets:

1:30 AMRAP

12/10 Calories on Ski Erg (Or Calorie Row)

Max Reps Snatch (115/80)

-rest 30 seconds between sets-

(KG conv: 52/36)

Liberty

5 sets:

1:30 AMRAP

10/8 Calories on Ski Erg (Or Calorie Row)

Max Reps Dumbbell Snatch (light)

-rest 30 seconds between sets-

Target number of reps each set: 8+ reps

Minimum number of reps before scaling: 5 reps

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 DiamondPushups

10 Chin ups

15 Bent Over Banded Tricep Extension

15 Single DB Double Head Curl

15 Overhead Plate Situps

7 Alligator Rolls (each side)

30 sec Face-Up Chinese Plank

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

-Rest 2 min b/t round-

Banded Pushups

Overhead Plate Situps

Alligator Rolls

Face-Up Chinese Plank

Offset Overhead Farmer Carry

Cooldown/Mobility

Metcon (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)