Mayhem Affiliate 11/08/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />8 min amrap:<br />:15 sec Bike (Arms)<br />:15 sec Bike (Legs)<br />:15 sec Bike (Both)<br />5 Barbell Good Mornings<br />5 Hang Muscle Cleans<br />5 V-ups<br /><br />2. Workout Prep<br />2 sets:<br />5/4 Calorie Bike<br />2 Hang Power Cleans (work up in weight)</p>
Workout
Metcon (2 Rounds for reps)
<p>"Galadriel"</p><p><br />Freedom (RX’d)<br />16/14-12/10-8/6<br />Calorie Bike<br />Hang Power Cleans (115/80)<br />-Rest 1:1-<br />16/14-12/10-8/6<br />Calorie Bike<br />15-9-3<br />Hang Power Cleans (155/105)<br /><br /><br />Independence<br />14/10-10/8-8/4<br />Calorie Bike<br />Hang Power Cleans (95/65)<br />Rest 1:1<br />14/10-10/8-8/4<br />Calorie Bike<br />15-9-3<br />Hang Power Cleans (135/95)</p><p><br />Liberty<br />15-10-5<br />Calorie Bike Erg<br />Dumbbell Hang Power Cleans (light)<br />Rest 1:1<br />15-10-5<br />Calorie Bike Erg<br />15-9-3<br />Dumbbell Hang Power Cleans (moderate)<br /><br />Target time each set: 4:30-5:30 <br />Time cap each set: 7 minutes</p>
Accessory
Front Racked Barbell Box Step-Ups (Weight)
*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.
<p>3 sets of 14 Barbell Front Rack Step Ups (7/7)<br /><br />* This is for quality, not for load! Lightfoot touch on the way down.</p>
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
<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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