Mayhem Affiliate 01/13/2023
Warm-up
<p>1 Hour (Everything Included)<br />Hip Halo Warmup<br />-into-<br />3 sets (10:00 cap)<br />10 Box Step Ups<br />10 Dumbbell Suitcase Deadlifts (each)<br />5 Single Arm Dumbbell Shoulder Press<br />1 Wall Walk<br /><br /><br />2. Workout Prep<br />2 sets<br />10′ Dumbbell Overhead Walking Lunge (L and R)<br />4 Alternating Single Dumbbell Step Ups<br />2 Strict Handstand Push Ups<br />10′ Handstand Walk</p>
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
<p>Freedom (RX’d)</p><p>For time:<br />200′ Dumbbell Overhead Walking Lunge (50/35)<br />50 Alternating Single Dumbbell Step-up (50/35) (24/20)<br />50 Strict Handstand Push-ups<br />200′ Handstand Walk<br />(KG Conv 22.5/15)<br /><br />* Score is reps completed at the Open 10-minute time cap. But we’d like you to then finish the workout, so put your overall time in your score comments.</p><p><br />Independence<br />For time<br />200′ Dumbbell Overhead Walking Lunge (35/25)<br />50 Alternating Single Dumbbell Step-ups (35/25)(20/16)<br />35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups<br />100′ Handstand Walk OR 200′ Bear Crawl<br />(KG Conv 15/10)</p><p><br />Liberty<br />For time<br />200′ Single Dumbbell Walking Lunge (light)<br />50 Alternating Box Step Ups (20/16)<br />50 Bar Push Ups<br />200′ Bear Crawl<br /><br />Target time: 12-14 minutes<br />Time cap: 18 minutes</p>
Mobility
<p>1 min seal pose<br />1 min bicep stretch on wall<br />1 min tricep lacrosse ball smash (each side)</p>
Add Comment