Mayhem Affiliate 01/09/2023

Washington Park CrossFit
January 4, 2023
CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup
-into-
6 min AMRAP
30 sec assault bike
5 Strict Press (empty bar – build across)
5 Banded Pullups
5 Down Dog/Seal Pose Transitions

2. Workout Prep
1 set:
5/4 Calorie Bike
4 Shoulder Press
3 Strict Pull-ups

Workout (AMRAP – Rounds and Reps)

Croissant

Freedom (RX’d)
20 min AMRAP
21/16 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)
15 Shoulder Press (75/55)
9 Strict Pull-ups
(KG Conv 34/25)

Independence
20 min AMRAP
15/12 Calorie Assault Bike
12 Shoulder Press (65/45)
6 Strict Pull-ups
(KG Conv 30/20)

Liberty
20 min AMRAP
15/12 Calorie Bike Erg
10 Dumbbell Shoulder Press (light)
8 Ring Rows

Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds

Accessory

Inverted Skull Crusher (Weight)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.

Inverted Skull Crusher
https://youtu.be/12DAbWuABQc

GHD Hip Raise (Weight)

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

4 sets of 20 reps, unloaded or holding a plate or DB

Alternative Option if GHD is unavailable:
20xSuperman Arch Up

Mobility (Checkmark)

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)

Mayhem Affiliate 01/09/2023

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