Mayhem Affiliate 12/23/2022

22
Dec

Mayhem Affiliate 12/23/2022

Tribe Athletics – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

1 min easy row

5 Deadlifts (empty bar)

5 Hang Squat Cleans (empty Bar)

5 Strict Pull Ups or 10 Ring rows

5 V-ups (each side)

5 Birddogs (each side)

2. Workout Prep

This workout will take a while to go over and set up. Use this time to allow the class for proper set up and have athletes warm up with each movement as they prepare.

Workout (Time)

12 Days of Christmas

Freedom (RX’d)

12 Days of Christmas

1 Rope Climb

2 Squat Cleans (155/105)

3 Muscle Ups

4 Burpee over Bar

5 Deadlifts (155/105)

6 Handstand Push Ups

7 Toes to bar

8 Wall Ball (20/14)

9 Box Get Over (48”/40”)

10 Back Rack Lunges (155/105)

11 Chest to Bar

12 Thruster (155/105)

(KG Conv 70/48)

Other workout variation options:

Option 1

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

(KG conv: barbell 34/25, KB 24/16, plate 20/10)

Option 2

1 Squat Snatch (135/95)

2 Bar Facing Burpee

3 Pullup

4 Toes to bar

5 Hang Power Clean (135/95)

6 Pushups

7 Wallball (20/14)

8 Kettlebell Swing (53/35)

9 Situps

10 Air Squat

11 Box Jumps (30/24)

12 Overhead Squats (135/95)

(KG conv: barbell 61/43, KB 24/16)

Option 3

1 Burpee

2 Strict Pull Ups

3 Knees To Elbows

4 Box Jumps (24/20)

5 Kettlebell Swings (53/35)

6 AbMat Sit-ups

7 Air Squats

8 Ball Slams (50/30)

9 Wall Balls (20/14)

10 Push-ups

11 Overhead Walking Lunges (45/25 lb Plate)

12 Thrusters (105/75)

(KG conv: barbell 48/34, slam 22.5/14, wall 9/6, plate 20/10)

Target time: 25-30 minutes

Time cap: 45 minutes

Accessory (Checkmark)

Mobility with Kelly Starrett

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Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)