Mayhem Affiliate 11/10/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets<br />5 Snatch Grip Deadlifts<br />4 Snatch Highpulls<br />3 Muscle Snatches<br />2 Power Snatches<br />3 Bodywieght Rows<br />3 Low Bar Muscle Up transitions<br /><br /><strong>2. Workout Prep</strong><br />2 sets:<br />3 Power Snatch (build in weight)<br />1 Bar Muscle Up</p>
Workout
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
<p>Freedom (RX’d)<br />7:00 AMRAP<br />10 Power Snatch (75/55)<br />3 Bar Muscle Ups<br />(KG conv: 34/25)</p><p>Independence<br />7:00 AMRAP<br />10 Power Snatch (65/45)<br />6 Chest to Bar<br />(KG conv: 29/20)</p><p>Liberty<br />7:00 AMRAP<br />10 Dumbbell Snatch (light)<br />6 Jumping Pull Ups</p><ul><li>Target number of Rounds: 8+ rounds</li><li>Minimum number of Rounds before scaling: 6 Rounds</li><li>Large Class Target number of Rounds: 8+ rounds</li><li>Large Class Minimum number of Rounds before scaling: 6 Rounds</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality</li><li>10 Incline Dumbbell Curls @ moderate weight – maintain quality</li></ul><p>-Rest 2 min between rounds-</p>
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Bicep Wall Stretch</li></ul>
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