Mayhem Affiliate 12/30/2022

Washington Park CrossFit
December 25, 2022
CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 Rounds:
1:00 Row
25 Single Under
10 Alt. Leg V-Up
5 Wall Ball Front Squats
5 Wall Ball Push Press

2. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at workout weight)
15 Double Unders
5 Toes to Bar

Workout (Time)

The Final Countdown

Freedom (RX’d)
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
(KG Conv WB 9/6)

Independence
3 Rounds
30 Wall Balls (14/10)
50 Double Unders
20 Toes to Bar
50 Double Unders
(KG Conv WB 6/4)

Liberty
3 Rounds
20 Wall Ball Thrusters (light)
60 Single Unders
20 Sit ups
60 Single Unders

Target time: 11-13 minutes

Time cap: 15 minutes

Accessory

Hamstring Ring Curls (Weight)

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

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

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.

Hamstring Ring Curls
https://youtu.be/LULmBlzm3bc

Rest 1:30-2:00 b/t sets

Seated Double DB Shoulder Press (Weight)

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

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

Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)

Mayhem Affiliate 12/30/2022

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