Mayhem Affiliate 02/10/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7’s<br />-into-<br />Hip Halo Warmup<br />-into-<br />3 sets<br />3 Dumbbell Front Squats (Light/practice transition)<br />3 Up Downs + Jump Over Bar<br />3 Muscle Cleans (Empty Bar)<br />3 Hang Power Cleans (Empty Bar)<br />3 High Hang Squat Cleans (Empty Bar)</p><p><br />2. Workout Prep<br />3 sets<br />3 Dumbbell Front Squats (smooth and efficient reps)<br />2 Bar Facing Burpees<br />1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)</p>
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
<p>Freedom (RX’d)<br />12:00 Amrap<br />1-2-3-4-5-6-7-8-9-10<br />Dumbbell Front Squats (50s/35s)<br />Bar Facing Burpees<br />- into -<br />1RM Clean (Power or Squat)<br />(KG conv: 22.5s/15s)</p><p><br />Independence<br />12:00 Amrap<br />1-2-3-4-5-6-7-8-9-10<br />Dumbbell Front Squats (35s/25s)<br />Bar Facing Burpees<br />into<br />1RM Clean (Power or Squat)<br />(KG conv: 15s/10s)</p><p><br />Liberty<br />12:00 Amrap<br />1-2-3-4-5-6-7-8-9-10<br />Goblet Squats (light)<br />Up Downs<br />into<br />Heavy Single Power Clean</p><p> </p><p>Target time: 5-6 minutes<br />Time cap: 8 minutes</p>
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
<p>Can be power or squat</p>
Skills and Drills: Handstand Push-ups (Checkmark)
<p>Week 3: Handstand Push-up Skill Work<br /><br />Advanced:<br />5 Sets (1 Abmat)<br />5 Kick Up + 3-second Descent + Strict Press<br /><br />Intermediate:<br />5 Sets (2 Abmats)<br />3-5 Kick Up + 3-second Descent + Kick Down (reset)<br /><br />Beginner:<br />5 Sets (From Box or Pike Position)<br />3-5: 3-second Descent + Strict Press<br /><br />* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.</p>
Mobility
<p>1 min couch stretch (each side)<br />1 min pigeon pose (each side)<br />1 min quad smash (each side)</p>
Add Comment