CrossFit – Mon, Dec 11
Mayhem for Mustard Seed Ranch
<p>We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch.</p><p> </p><p>To learn more, please visit <a target="_blank" rel="noopener noreferrer" href="http://mayhemnation.com/pages/mayhem-for-mustard-seed"><u>mayhemnation.com/pages/mayhem-for-mustard-seed</u></a></p>
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>Crossover Symmetry or Banded 7’s with Hip Halo Warmup</p><p>-into-</p><p>3 sets</p><p>1 min Air Bike</p><p>5 Snatch Push Press</p><p>5 Overhead Squats</p><p>* Start with a PVC Pipe and progress to an empty barbell</p><p> </p><p><strong>2. Strength Prep</strong></p><p>1 Snatch Push Press + 1 Overhead Squat</p><p>- Work up to a heavy complex in 10-12 minutes</p><p> </p><p><strong>3. Workout Prep</strong></p><p>2 sets:</p><p>3 Toes to Bar</p><p>2 Burpee Box Jump Overs</p>
Strength/Accessory
Snatch Push Press + Overhead Squat (Weight)
<p><strong>1 Snatch Push Press + 1 Overhead Squat</strong></p><p>- Work up to a heavy complex in 10-12 minutes</p>
Workout
Vegemite (5 Rounds for reps)
<p>Freedom (RX’d)<br>5 sets (Every 4:00)<br>12 Toes to Bar<br>10 Burpee Box Jump Over (24/20)<br>12 Toes to Bar<br><br>* This is a repeat from January 11th, 2022</p><p> </p><p>Independence<br>5 sets (Every 4:00)<br>10 Toes to Bar<br>8 Burpee Box Jump Over (20/16)<br>10 Toes to Bar</p><p> </p><p>Liberty<br>5 sets (Every 4:00)<br>12 Kipping Knee Raises<br>10 Up Down + Box Step Up (low box)<br>12 Kipping Knee Raises</p><ul><li>Target time each set: 1:20 – 1:40</li><li>Time cap each set: 2 minutes</li></ul>
Cooldown/Mobility
Mobility
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
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