Mayhem Affiliate 10/22/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />Crossover Symmetry Or Banded 7’s Warmup<br />-into-<br />6 min AMRAP<br />3-5 Bench Press (empty bar – build across)<br />3-5 Deadlift (empty bar – build across)<br /><br /><br />2. Workout Prep<br />1 set:<br />3 Bench press (at workout weight)<br />3 Deadlifts (at workout weight)</p>
Workout
Metcon (Time)
<h4>“I’m the King of the World”</h4><p>Freedom (RX’d)<br />For Time:<br />10-9-8-7-6-5-4-3-2-1<br />Bench Press (155/105)<br />1-2-3-4-5-6-7-8-9-10<br />Deadlift (225/155) <br />(KG conv: BP 70/48, DL 102/70) </p><p><br />Independence<br />For Time:<br />10-9-8-7-6-5-4-3-2-1<br />Bench Press (135/95)<br />1-2-3-4-5-6-7-8-9-10<br />Deadlift (205/135) <br />(KG conv: BP 61/43, DL 93/61)<br /><br />Liberty<br />For Time:<br />10-9-8-7-6-5-4-3-2-1<br />Dumbbell Bench Press (light)<br />1-2-3-4-5-6-7-8-9-10<br />Dumbbell Deadlift (light-moderate) <br /><br />Target time: 10-12 minutes<br />Time cap: 15 minutes</p><p> </p>
Accessory
Metcon (4 Rounds for reps)
<p><strong>Mayhem Mini-Pump – Upper Body Posterior</strong></p><p>4 Rounds</p><ul><li>10 Strict Pullups @ use band to maintain quality if needed</li><li>12 Lat Pulldowns @ moderate weight – maintain quality</li><li>12 Bent Over Barbell Row @ moderate weight – maintain quality</li><li>10 Double DB Skull Crushers @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t round-</p><p> </p>
Cooldown/Mobility
Metcon (Checkmark)
<p>1 min Seal Pose<br />1 min Tricep Smash (each)<br />1 min Foam roll glutes and IT band (each side)</p>
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