Mayhem Affiliate 11/10/2023

Washington Park CrossFit
November 5, 2023
CrossFit

Warm-up

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets
5 Snatch Grip Deadlifts
4 Snatch Highpulls
3 Muscle Snatches
2 Power Snatches
3 Bodywieght Rows
3 Low Bar Muscle Up transitions

2. Workout Prep
2 sets:
3 Power Snatch (build in weight)
1 Bar Muscle Up

Workout

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Freedom (RX’d)
7:00 AMRAP
10 Power Snatch (75/55)
3 Bar Muscle Ups
(KG conv: 34/25)

Independence
7:00 AMRAP
10 Power Snatch (65/45)
6 Chest to Bar
(KG conv: 29/20)

Liberty
7:00 AMRAP
10 Dumbbell Snatch (light)
6 Jumping Pull Ups

Target number of Rounds: 8+ rounds
Minimum number of Rounds before scaling: 6 Rounds
Large Class Target number of Rounds: 8+ rounds
Large Class Minimum number of Rounds before scaling: 6 Rounds

Strength/Accessory

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 2 min between rounds-

Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch

Mayhem Affiliate 11/10/2023

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