Mayhem Affiliate 12/21/2022
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />5 Empty Bar Front Squats<br />5 Empty Bar Shoulder Press<br />3 Empty Bar Push Jerks<br />10 Alternating V-Ups<br /><br />2. Strength Prep<br />Athletes will have 10 minutes to build to a heavy single on the complex of a front squat + push press + push jerk. Athletes can clean the bar from the floor or take it from the rig. If taking off of the rig, athletes should make sure to stand back far enough so that a failed rep isn’t accidentally dropped into the rig. Athletes should not build above a weight that they are unable to demonstrate good form with.<br /><br />3. Workout Prep<br />2 sets:<br />2 Pull-ups<br />3 Push ups<br />4 Air Squats</p>
Strength
Front Squat + Push Press + Push Jerk (Weight)
<p>1 Front Squat + 1 Push Press + 1 Push Jerk<br /><br />- Work up to a heavy in 10-12 minutes -</p>
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
<h4><strong>Cindy Lou Who</strong></h4><p>Freedom/Independence<br /><meta charset="UTF-8" />20-Minute AMRAP<br />5 Pull-ups<br />10 Push-ups<br />15 Squats<br /><br />Liberty<br />AMRAP 12 Minutes<br />4 Jumping Pull Ups<br />8 Bar Push Ups<br />12 Air Squats to a Box<br /> </p><p>Target Rounds: 20+ rounds<br />Minimum Rounds before Scaling: 11 rounds</p>
Cooldown/Mobility (Checkmark)
<p>1 min couch stretch (each side)<br />1 min Bicep Wall Stretch<br />1 min Seal Pose</p>
Add Comment