CrossFit – Sat, May 18
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>10 min AMRAP<br>150m Row<br>5 Wall Balls (focus on breathing and cycling arms)<br>3 Step-ups (each side)<br>3 Devil’s Press (lightweight – focus on swing through legs)<br><br><strong>2. Workout Prep</strong><br>- With Partner -<br>1 set<br>5 Wall Balls (each)<br>20 sec. Row (each)<br>5 Box Jumps (each)<br>2 Devils Press (each)<br>* Have athletes focus on transitioning between partners and following into the next station.</p>
Workout
Mayhem Repeat Workout 1 (Time)
<p><strong>Gamma Bomb</strong></p><p> </p><p>Freedom (RX’d)<br>Teams of 2<br>250 Wallballs (20/14)<br>200/150 Calorie Row<br>100 Box Jumps (24/20)<br>50 Devil’s Press (50’s/35’s)<br>(KG conv: WB 9/6, DP 22.5/15)<br><br>Individual Option:<br>100 Wallballs (20/14)<br>100/75 Calorie Row<br>50 Box Jumps (24/20)<br>25 Devil’s Press (50’s/35’s)<br>(KG conv: WB 9/6, DP 22.5/15)<br><br>Independence<br>Teams of 2<br>200 Wallballs (14/10)<br>150/120 Calorie Row<br>100 Box Jumps (20/16)<br>50 Devil’s Press (35’s/25’s)<br>(KG conv: WB 6/4, DP 15/10)</p><p> </p><p>Liberty<br>100 Wall Ball Thrusters (light)<br>75/60 Calorie Row<br>50 Box Step-ups (20/16)<br>25 Dumbbell Clean and Jerks (light)</p><ul><li>Target time: 24-26 minutes</li><li>Time cap: 30 minutes</li></ul>
<p>Repeat from May 13th, 2023. Split reps between partners, with one partner working at a time.</p>
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
<p>4 rounds:</p><ul><li>10 Overhead Plate Situps</li><li>10 Side Star Plank Reach Throughs (ecah side)</li><li>:15-30 Hanging L-sit hold</li><li>30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)</li><li>30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)</li></ul><p>Rest 2 minutes between rounds</p>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
Add Comment