Mayhem Affiliate 09/09/2022

Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min amrap:

:45 sec Echo Bike

3 inch worms

:10 sec HS Hold

5 Handstand Push ups (box)

2. Workout Prep

1 set

(with partner) 20-sec Echo Bike (each/ at workout pace)

3 Strict Handstand Push ups (each)

Workout

Metcon (Time)

“Echo Press”

Freedom (RX’d)

Teams of 2

50/40 Calorie Echo Bike

20 Strict Handstand Push Ups

32/24 Calorie Echo Bike

20 Strict Handstand Push Ups

32/24 Calorie Echo Bike

20 Strict Handstand Push Ups

50/40 Calorie Echo Bike

Independence

40/32 Calorie Echo Bike

25 Handstand Push Ups

24/18 Calorie Echo Bike

25 Handstand Push Ups

24/18 Calorie Echo Bike

25 Handstand Push Ups

40/32 Calorie Echo Bike

Liberty

40/32 Calorie Bike Erg

20 Dumbbell Shoulder Press (light)

25/20 Calorie Bike Erg

20 Dumbbell Shoulder Press (light)

25/20 Calorie Bike Erg

20 Dumbbell Shoulder Press (light)

40/32 Calorie Bike Erg

Target time: 12-14 minutes Time cap: 18 minutes

Accessory

Goblet Squat: 1 and a Half Reps (4 sets: 10 reps )

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Goblet Squat: 1 and a Half Reps

https://youtu.be/lSWnhzfRE7o

Lying DB Hamstring Curl (4 sets: 10 reps )

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Lying DB Hamstring Curl

https://youtu.be/QwK97FU9fII

Cooldown

Metcon (No Measure)

1 min Tricep smash (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

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