Mayhem Affiliate 05/10/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />10 min AMRAP<br />1 min machine<br />6 Alternating Dumbbell Snatch (lightweight – build across)<br />5 Single Arm Press (each side)<br />5-second handstand hold<br />3 Box Get Overs (Practice Transition)<br /><br /><strong>2. Workout Prep</strong><br />3 sets:<br />20 second Row (workout pace)<br />2 Dumbbell Snatch (build in weight)<br />2 Strict Handstand Push Ups<br />2 Burpee Box Get Overs (build in height)</p>
Workout
Workout (3 Rounds for reps)
<p><strong>Sloth</strong></p><p><br />Freedom (RX’d)<br />7:00 Amrap<br />60/48 Calorie Row<br />Max Dumbbell Snatch (70/50)<br />-@10:00-<br />7:00 Amrap<br />60/48 Calorie Row<br />Max Strict Handstand Push Ups<br />-@20:00-<br />7:00 Amrap<br />60/48 Calorie Row<br />Max Burpee Box Get Overs (30/24)<br />(KG conv: DB 32.5/22.5)<br /><br />Score is # of reps of the second movement. Do not include the Row calories in your score.</p><p> </p><p>Independence<br />7:00 Amrap<br />50/40 Calorie Row<br />Max Dumbbell Snatch (50/35)<br />-@10:00-<br />7:00 Amrap<br />50/40 Calorie Row<br />Max Handstand Push Ups<br />-@20:00-<br />7:00 Amrap<br />50/40 Calorie Row<br />Max Burpee Box Get Overs (24/20)<br />(KG conv: DB 22.5/15)</p><p> </p><p>Liberty<br />7:00 Amrap<br />40/34 Calorie Row<br />Max Dumbbell Snatch (light)<br />-@10:00-<br />7:00 Amrap<br />40/34 Calorie Row<br />Push Ups<br />-@20:00-<br />7:00 Amrap<br />40/34 Calorie Row<br />Max Up Down + Box Step Up (24/20)</p><p> </p><p>TARGET SCORE</p><ul><li><p>Target number of reps each set:<br />Dumbbell Snatch: 20+ reps<br />Strict Handstand Push Ups: 20+ reps<br />Burpee Box Get Overs: 20+ reps</p></li><li><p>Minimum number of reps before scaling:<br />Dumbbell Snatch: 15 reps<br />Strict Handstand Push Ups: 15 reps<br />Burpee Box Get Overs: 15 reps</p></li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min lying 90/90 hip stretch (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>
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