Mayhem Affiliate 01/09/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup<br />-into-<br />6 min AMRAP<br />30 sec Echobike<br />5 Strict Press (empty bar – build across)<br />5 Banded Pullups<br />5 Down Dog/Seal Pose Transitions<br /><br />2. Workout Prep<br />1 set:<br />5/4 Calorie Bike<br />4 Shoulder Press<br />3 Strict Pull-ups</p>
Workout (AMRAP – Rounds and Reps)
<p><strong>Croissant</strong></p><p><br />Freedom (RX’d)<br />20 min AMRAP<br />16/14 Calorie Echo Bike<br />15 Shoulder Press (75/55)<br />9 Strict Pull-ups<br />(KG Conv 34/25)</p><p> </p><p>Independence<br />20 min AMRAP<br />12/10 Calorie Echo Bike<br />12 Shoulder Press (65/45)<br />6 Strict Pull-ups<br />(KG Conv 30/20)</p><p> </p><p>Liberty<br />20 min AMRAP<br />15/12 Calorie Bike Erg<br />10 Dumbbell Shoulder Press (light)<br />8 Ring Rows</p><p><br />Target number of Rounds: 7+ Rounds<br />Minimum number of Rounds before scaling: 5 Rounds</p>
Accessory
Inverted Skull Crusher (Weight)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
Inverted Skull Crusher
GHD Hip Raise (Weight)
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
<p>4 sets of 20 reps, unloaded or holding a plate or DB</p><p> </p><p>Alternative Option if GHD is unavailable:<br />20x<a target="_blank" href=" Arch Up</a></p>
Mobility (Checkmark)
<p>1 min seal pose<br />1 min bicep stretch on wall<br />1 min tricep lacrosse ball smash (each side)</p>
Add Comment