Mayhem Affiliate 10/17/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />30 sec single/double unders<br />5 Double Dumbbell Deadlift (between feet)<br />5 Double Dumbbell Hang Snatches<br />5 Double Dumbbell Squats<br /><br /><br />2. Workout Prep<br />2 sets:<br />10 Double Unders<br />2 Hang Dumbbell Snatches (build in weight)<br />2 Devils Press (build in weight)<br />2 Dumbbell Squat Clean (build in weight)</p>
Workout
Metcon (Time)
<p>"Titanic"</p><p>Freedom (RX’d)<br />5 Rounds<br />50 Double Unders<br />6 Double Dumbbell Hang Snatches (50s/35s)<br />5 Devil’s Press (50s/35s)<br />4 Double Dumbbell Squat Clean (50s/35s)<br />(KG conv: DB 22.5/15) </p><p> </p><p>Independence<br />5 Rounds<br />35 Double Unders<br />6 Double Dumbbell Hang Snatches (35s/25s)<br />5 Devil’s Press (35s/25s)<br />4 Double Dumbbell Squat Clean (35s/25s)<br />(KG conv: DB 15/10) </p><p> </p><p>Liberty<br />5 Rounds<br />50 SingleUnders<br />10 Hang Dumbbell Cleans<br />8 Dumbbell Front Squats<br />6 Burpees</p><p> </p><p>Target time: 14-16 minutes<br />Time cap: 20 minutes</p>
Accessory/Core
Metcon (Checkmark)
<p>5 sets of 10 GHD’s (Or 10 V-Ups)<br />-rest 1:00 between sets-</p>
Cooldown/Mobility
Metcon (Checkmark)
<p>1 min Barbell Quad Smash (each)<br />1 min Lacrosse Ball Smash<br />1 min trap smash with Barbell (each side)</p>
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