Mayhem Affiliate 12/07/2023
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Crossover Symmetry or Banded 7’s</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">-into-</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">7 min AMRAP</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 Clean Deadlifts</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 Muscle Cleans</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 Shoulder Press</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 Low Box Jumps</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>2. Workout Prep</strong></span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 sets</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2 Power Cleans (build in weight)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2 Box Jump Overs (build in height)</span></p>
Workout
Workout (Time)
<p><strong>Yellowstone</strong></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Freedom (RX’d)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">1-3-5-7-5-3-1</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Power Cleans (185/135)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2-6-10-14-10-6-2</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Box Jump Overs (30/24)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 83/61)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">* This is a repeat workout from 12/16/2021</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Independence</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">1-3-5-7-5-3-1</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Power Cleans (155/105)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2-6-10-14-10-6-2</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Box Jump Overs (24/20)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 70/48)</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Liberty</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">1-3-5-7-5-3-1</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Dumbbell Power Cleans (moderate)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2-6-10-14-10-6-2</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Step Up and Overs (20/16)</span></p><ul><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Target time: 8-10 minutes</span></li><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Time cap: 12 minutes</span></li></ul>
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
<p>4 Rounds </p><ul><li>10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7 </li><li>10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 </li></ul><p>-Rest 1 min between rounds-</p>
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side) </li><li>1 min Couch Stretch (each side) </li><li>1 min Bicep Wall Stretch</li></ul>
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