Mayhem Affiliate 09/08/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate</p><p> 3 sets:</p><p>1:00 Machine</p><p>5 Deadlifts (empty bar – build across sets)</p><p>5 Strict Press (empty bar – build across sets)</p><p>5 Front Squats (empty bar-build across sets)</p><p>2. Workout Prep With partner</p><p>2 sets:</p><p>3 Deadlifts (each/ build in weight)</p><p>3 Shoulder to Overhead (each/ build in weight) </p><p>3 Front Squats (each)</p><p> </p>
Workout
Metcon (Time)
<p>"The Hammer"</p><p> </p><p>Freedom (RX’d)</p><p>Teams of 2</p><p>2 rounds:</p><p>50 Deadlifts (225/155)</p><p>50 Shoulder to Overhead (135/95)</p><p>50 Front Squats (135/95))</p><p> </p><p>Individual Option</p><p>5 rounds:</p><p>10 Deadlifts (225/155)</p><p>10 Shoulder to Overhead (135/95)</p><p>10 Front Squats (135/95)</p><p> </p><p>Independence</p><p>Teams of 2</p><p>2 rounds:</p><p>50 Deadlifts (185/125)</p><p>50 Shoulder to Overhead (95/65)</p><p>50 Front Squats (95/65)</p><p> </p><p>Liberty</p><p>Teams of 2</p><p>2 rounds:</p><p>50 Dumbbell Deadlifts (light)</p><p>50 Dumbbell Shoulder to Overhead (light)</p><p>50 Dumbbell Front Squats (light)</p><p> </p><p>Target time: 14-16 minutes Time cap: 20 minutes</p>
Gymnastics
Metcon (Checkmark)
Skill Progression: Ring Kip
10-12 min practice: Holding, Kipping, Kip + Kick on the Rings
Cooldown
Metcon
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()
Accessory
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