Mayhem Affiliate 01/20/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets:<br />10 Dumbbell Suitcase Deadlifts (each side)<br />3 Inch Worms<br />10 Box Step Ups<br /><br />2. Workout Prep<br />3 sets:<br />3 Deadlifts<br />3 Hand Release Push ups<br />3 Box Jumps<br />(Build in weight and height)</p>
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
<p>Freedom (RX’d)<br />15:00 Amrap<br />9 Deadlifts (155/100)<br />12 Hand Release Push Ups<br />15 Box Jumps (24/20)<br />(KG conv 70/45)</p><p> </p><p>Independence<br />15:00 Amrap<br />9 Deadlifts (135/95)<br />12 Hand release Push Ups<br />15 Box Jumps (20/16)<br />(KG conv 61/43)</p><p><br />Liberty<br />15:00 Amrap<br />9 Kettlebell Sumo Deadlifts (light)<br />12 Bar Push Ups<br />15 Box Step Ups (20/16)</p><p> </p><p>Target number of Rounds: 9+ rounds</p><p>Minimum number of Rounds before scaling: 6 rounds</p>
Mobility
<p>1 min couch stretch (each side)<br />1 min Bicep Wall Stretch<br />1 min Seal Pose</p>
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