Mayhem Affiliate 01/27/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />20 seconds Single Unders<br />5 Wall Balls Thrusters<br />5 Deadbugs (each)<br />3 Muscle Up Transition (Low Rings)<br /><br /><br />2. Workout Prep<br />1 set<br />5 Wall Balls<br />10 Double Unders or Single Unders<br />1 Muscle Up or Burpee Pull Up.</p>
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
<p><strong>CrossFit Open 12.4 and 13.3</strong><br /><br />Freedom (RX’d)<br />12:00 Amrap<br />150 Wall Balls (20/14)<br />90 Double Unders<br />30 Muscle Ups<br />(KG Conv WB: 9/6)<br /><br />Independence<br />12:00 Amrap<br />150 Wall Balls (14/10)<br />90 Double Unders<br />30 Bar Muscle Ups OR 30 Burpee Pull-ups<br />(KG Conv WB: 6/4)</p><p><br />Liberty<br />12:00 Amrap<br />20 Wall Ball Thrusters (light)<br />30 Single Unders<br />10 Burpee Pull-ups<br /><br />Target number of Reps: 250+<br />Minimum number of reps before scaling: 240</p>
Skills and Drills: Handstand Hold (Checkmark)
<p>Week 1: Handstand Hold<br /><br />Advanced:<br />5 Sets<br />:45-second Handstand Hold (wall/ feet on Box)<br />1:15-minute Rest<br /><br />Intermediate:<br />5 Sets<br />:30-second Handstand Hold (wall/ feet on box)<br />1:30-minute Rest<br /><br />Beginner:<br />5 Sets<br />:30-second Handstand Hold (feet on Box/Knees on Box)<br />1:30-minute Rest<br /><br />* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.</p>
Mobility
<p>1 min lacrosse ball pec smash (each side)<br />1 min overhead elbow grab tricep stretch (each side)<br />1 min tricep lacrosse ball smash (each side)</p>
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