Mayhem Affiliate 10/28/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP<br />30-sec single/double unders<br />5 Wallballs (focus on breathing/arm cycling)<br />5 Kip Swings<br />5 Hips to Bar<br /><br />2. Workout Prep<br />3 sets:<br />5 Wall Balls <br />10 Double Unders<br />3 Kipping Pull-ups<br />(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up)</p>
Workout
Metcon (Time)
<h4>“Gomez Addams”</h4><p>Freedom (RX’d)<br />150 Wall Balls (20/14) (10’/9’)<br />300 Double Unders<br />30 Muscle Ups (Or 60 Chest to Bar)<br />** Partition as desired **<br /> </p><p>Independence<br />120 Wall Balls (14/10) (10’/9’)<br />200 Double Unders<br />20 Muscle Ups (Or 40 Chest to Bar)</p><p><br />Liberty<br />10 rounds<br />10 Wall Ball Thrusters (light)<br />20 Single Unders<br />5 Jumping Pull-ups</p><p><br />Target time: 16-18 minutes<br />Time cap: 22 minutes</p>
Accessory
Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Cooldown/Mobility
Cooldown/Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Trap Smash (each side)</p>
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