WOD

Mayhem Affiliate 04/15/2023

Mayhem Affiliate 04/15/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm Up (12-15 minutes) 2. Workout Prep3 sets:100m Run together (workout pace)5 Kettlebell Swings (each) Workout (Time) Gamma Radiation Freedom (RX’d)Partner800m Run (Together)100 Kettlebell Swings (70/53) (split as needed)600m Run (together)75 Kettlebell Swings (70/53) (split as needed)400m Run (together)50 Kettlebell Swings (70/53) (split as […]

Mayhem Affiliate 04/16/2023

Mayhem Affiliate 04/16/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10)-Rest 2 Min- 6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30 Sec at RPE10)-Rest 2 Min- […]

Mayhem Affiliate 04/17/2023

Mayhem Affiliate 04/17/2023 Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warm-up or Banded 7’s-into-1 Round Through10 yd walk on toes10 yd walk to toes backward10 yd walk on heels10 yd walk feet turned out10 yd walk feet turned in10 yd lunge walk-arms locked out overhead10 yd lunge walk – torso twist towards […]

Mayhem Affiliate 04/18/2023

Mayhem Affiliate 04/18/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes (This is strength […]

Mayhem Affiliate 04/19/2023

Mayhem Affiliate 04/19/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-6 min AMRAP30-sec ski (easy)20-sec ski (mod)10-sec ski (hard)10 Heel Toe Rocks4 Updowns to Seal Pose + Box Jump (focus on transitions over the box)5 Iron Cross on Floor (each side – 2-sec hold at end range) 2. Workout Prep2 sets:2 Burpee Box […]

Mayhem Affiliate 04/20/2023

Mayhem Affiliate 04/20/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes (This is strength […]

Mayhem Affiliate 04/21/2023

Mayhem Affiliate 04/21/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate20 PVC Pass Throughs10 PVC Around the Worlds (Left and Right)-into-3 sets (Empty Bar or PVC)10 Dynamic Squat Stretch5 Muscle Snatch5 Snatch Push Press5 Overhead Squats 2. Skill WorkAthletes will be working up in weight this week to a heavy 2-snatch grip push press (back […]

CrossFit – Sun, Apr 14

CrossFit – Sun, Apr 14 Workout Option 1 PO’BOY (6 Rounds for reps) Freedom (RX’d) 6 sets: 250/200m Row 6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24) 10 Dumbbell Shoulder to Overhead (2×50/2×35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 6 Rounds 250/200m Row 6 Burpee Box Get-Overs (40/32) (Or […]

CrossFit – Mon, Apr 15

CrossFit – Mon, Apr 15 Warm-up Warm-up 1. Movement Prep/ActivationHip Halo Warm Up-into-3 sets30-second Bike (easy pace)10 Banded Pull Through (Left)10 Banded Pull Through (Right)10 Banded Pull Through (Both)10 Hollow Rocks5 Back Squats (empty bar-build across sets) 2. Workout Prep2 sets:3 Back Squats (build-in weight)5 Air Squats20-second Bike (build-in pace) Workout Madagascar (Weight) Freedom (RX’d)5 […]

CrossFit – Tue, Apr 16

CrossFit – Tue, Apr 16 Warm-up Warm Up 1. Movement Prep/Activation 2 sets:10 Banded Pull Aparts10 Banded Pass Throughs-into-7:00 AMRAP5 Inch Worms + Dynamic Squat Stretch5 Clean Grip Deadlifts (empty bar)4 High Hang Muscle Cleans (empty bar)3 Front Squats (empty bar) 2. Strength5 Unbroken sets:3 Clean High Pulls + 3 Hang Power Cleans + 3 […]

CrossFit – Wed, Apr 17

CrossFit – Wed, Apr 17 Warm-up Warm Up 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for 10m out, then walk back* High knee karaoke (over, over, walk, walk)* Over hurdle (heel, toe)* Knee to chest* Figure 4 (1 sec)* Lunge with reach overhead* Lunge torso twist (Pull hand)* Toy soldiers* High knee + arm […]

CrossFit – Thu, Apr 18

CrossFit – Thu, Apr 18 Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 Banded Fire Hydrants10 Banded Squats -into-3 sets10 PVC Pass Throughs10 PVC Around the Worlds (left and right)5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing Snatch Balance 2 PVC Snatch Balance 2. StrengthEvery 2:00 (5 sets) 5 Snatch Push Press […]

CrossFit – Fri, Apr 19

CrossFit – Fri, Apr 19 Warm-up Warm Up 1. Movement Prep/Activation2:00 Machine-into-3 sets:5 Single Arm Dumbbell Push Press (left and right)5 Single Arm Dumbbell Bench Press (left and right)10 Alternating V-Ups5 Knee Hand Release Push Ups 2. Workout Prep2 sets:100m Ski (Or Row)2 Strict Handstand Push Ups2 Dumbbell Bench Press (Build in weight) Workout Merman […]

CrossFit – Sat, Apr 20

CrossFit – Sat, Apr 20 Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-10:00 AMRAP20-second Single Unders1 Zombie Rope Climb5 PVC Muscle Snatch5 PVC Push Press5 PVC Overhead Squats 2. Workout Prep3 sets10 Double Unders1 Rope Climb (build-in height)3 OVHS (Build in weight) Workout “I like to move it, move it” (8 Rounds for reps) Freedom (RX’d)Teams […]

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