Mayhem Affiliate 01/20/2023
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets:
10 Dumbbell Suitcase Deadlifts (each side)
3 Inch Worms
10 Box Step Ups
2. Workout Prep
3 sets:
3 Deadlifts
3 Hand Release Push ups
3 Box Jumps
(Build in weight and height)
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
Mobility
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
Freedom (RX’d)
15:00 Amrap
9 Deadlifts (155/100)
12 Hand Release Push Ups
15 Box Jumps (24/20)
(KG conv 70/45)
Independence
15:00 Amrap
9 Deadlifts (135/95)
12 Hand release Push Ups
15 Box Jumps (20/16)
(KG conv 61/43)
Liberty
15:00 Amrap
9 Kettlebell Sumo Deadlifts (light)
12 Bar Push Ups
15 Box Step Ups (20/16)
Target number of Rounds: 9+ rounds
Minimum number of Rounds before scaling: 6 rounds