Mayhem Affiliate 11/22/2023
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation </strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 min AMRAP:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">:30 Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">:30 Jog</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Heel to Toe Rocks</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Up-Downs to 6 inch Target</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 set:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Burpee to 6in Target</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m Run</span></p>
Workout
Workout (Time)
<p><strong>“These are my Thanksgiving Pants.”</strong></p><p> </p><p>Freedom (RX’d)<br>50 Burpees to 6in Target<br>2000/1750m Row<br>1600m Run<br> </p><p>Independence<br>40 Burpees to 6 inch Target<br>1750/1500m Row<br>1200m Run </p><p> </p><p>Liberty<br>30 Up Downs<br>1000/850m Row<br>800m Run</p><ul><li>Target time: 20 minutes</li><li>Time cap: 30 minutes</li></ul>
Skills and Drills
Metcon (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>Strict Pull-up Progression – Week 2 Day 1:</strong></span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Advanced:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Intermediate:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Beginner:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets</span></p>
Mobility
Mobility (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min foot smash w/ lacrosse ball (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Couch Stretch (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Hand Smash w/ lacrosse ball (each side)</span></p>
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