CrossFit – Sat, Mar 23
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>1:00 Machine<br>1:00 Run<br>-into-<br>8:00 AMRAP<br>10m Sled Push (empty)(Or 5 Empty Bar Back Squats)<br>4 Up Downs + Box Step Up<br>10 Dumbbell Deadlifts (light)<br><br><strong>2. Workout Prep</strong><br>With Partner<br>3 sets:<br>10m Sled Push (build-in weight)<br>2 Burpee Box Get Overs (build-in height)<br>10m Dumbbell Farmer Carry (build-in weight)</p>
Workout
“They’re GR-R-REAT” (Time)
<p>Freedom (RX’d)<br><br>Teams of 2<br>200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)<br>50 Burpee Box Get Overs (30/24)<br>400m Dumbbell Farmer Carry (70s/50s)<br>50 Burpee Box Get Overs (30/24)<br>200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)<br>- All reps split between partners with one partner working at a time. -<br>(200m = approx 650 feet, 400m = approx 1300 feet)<br>(KG conv: Sled 80/60, BS 102/70)</p><p> </p><p>Independence<br>Teams of 2<br>200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125)<br>50 Burpee Box Get Overs (24/20)<br>400m Dumbbell Farmer Carry (50s/35s)<br>50 Burpee Box Get Overs (24/20)<br>200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125)<br>(KG conv: Sled 60/40, BS 83/56)</p><p> </p><p>Liberty<br>Teams of 2<br>200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light)<br>50 Up Downs + Step Up (24/20)<br>400m Dumbbell Farmer Carry (light)<br>50 Up Downs + Step Up (24/20)<br>200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light)<br>(KG conv: Sled 40/20)</p><ul><li>Target time: 18-20 minutes</li><li>Time cap: 25 minutes</li></ul>
Mayhem for Freedom (AMRAP – Rounds and Reps)
<p>12 min AMRAP:<br>26 Toes-to-Bar<br>28 Thrusters (45/35 lbs)<br>100 Double Unders<br>(KG conv: 20/15)</p><p> </p><p>Meaning behind the numbers:</p><ul><li>In 2023, nearly 12,000 individuals received life-changing education. Also, Atlas Free was founded in 2012</li><li>Atlas Free partners with organizations in 26 different countries</li><li>There are currently nearly 28 million victims of human trafficking worldwide</li><li>100% of net proceeds from this event will go to Atlas Free</li></ul><p>Mayhem Mission is aiming to raise $100,000 for Atlas Free to help fight human trafficking. To register for this event or to donate, please visit <a target="_blank" rel="noopener noreferrer" href=" style="color:#dca10d;">; </p><p>Independence<br>AMRAP 12 Minutes <br>18 Toes to bar (OR 26 Knees to Elbows)<br>28 Thrusters (35/25) <br>75 Double Unders <br>(KG conv: 15/10)</p><p> </p><p>Liberty<br>AMRAP 12 Minutes <br>26 Sit Ups<br>28 Dumbbell Thrusters (light)<br>100 Single unders</p><ul><li>Target Rounds: 3+</li><li>Minimum Rounds before Scaling: 2</li></ul>
Strength/Accessory
Core Work (Checkmark)
<p>4 sets:</p><ul><li>10 GHD to parallel w/plate on chest</li><li>10 Strict Hanging Leg Raise</li><li>20 Plank KB Pull Unders</li></ul><p>*Rest 2:00 b/t sets</p>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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