CrossFit – Sat, Jun 29
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>3 sets:<br>5 Ring Rows<br>5 Toe Assist Ring Muscle Up Transition <br>5 Double Dumbbell Deadlifts<br>10 Walking Lunge Steps <br><br><strong>2. Workout Prep</strong><br>-With Partner-<br>3 sets <br>5/4 Calorie Air Bike (each-build in pace)<br>1 Muscle Up<br>10ft Farmer Carry Walking lunge (build weight)</p>
Workout
“Adventure is out there!” (Time)
<p>Freedom (RX’d)<br>Teams of 2 <br>100/80 Calorie Air Bike<br>20 Ring Muscle Ups (Or 60 Chest to Bar)<br>300ft Farmers Carry Lunge (70s/50s)<br>(KG conv: 32.5/22.5 DBs)<br> </p><p>Independence<br>Teams of 2 <br>80/65 Calorie Echo Bike<br>15 Ring Muscle Ups (Or 45 Chest to Bar)<br>300ft Farmers Carry Lunge (50s/35s) <br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Liberty<br>Teams of 2 <br>50/40 Calorie Echo Bike<br>40 Jumping Pull Ups<br>300ft Single Dumbbell Walking Lunge (light)</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>
Workout Option 2: Mayhem for Water (AMRAP – Rounds and Reps)
<p>Teams of 2<br>15:00 AMRAP<br>800m Row (split)*<br>25 Synchro Burpees over Rower<br>* Partner holds 2 Dumbbells while partner rows (or 2 heavy jugs of water to bring special meaning to the workout).</p><p><br>RX: 70/50lb DBs<br>Compete: 100/70lb DBs<br>Independence: 50/35lb DBs<br>Liberty: Light<br>(KG conv: 32.5/22.5 RX, 45/32.5 Compete, 22.5/15 Independence)<br><br>This is a special fundraising workout through Mayhem Mission and Neverthirst to help bring clean water to the unreached population in Ethiopia. For more information on how you can help, please visit <a target="_blank" rel="noopener noreferrer" href=" style="color:#dca10d;">;
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
<p>4 rounds:</p><ul><li>10 Weighted Hip Thrust @ moderate weight RPE 7</li><li>10 Deficit Sumo DB/KB Deadlift @ moderate weight RPE 7</li><li>10 GHD Hip Raise @ moderate weight RPE 7</li><li>30 Laying Heel Taps</li><li>20 Plank KB Pull Unders</li><li>:45 sec Face-Up Chinese Plank</li></ul><p>*Rest 3 minutes b/t rounds</p>
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