CrossFit WOD, December 10, 2023
Mayhem Affiliate 12/10/2023 Workout Option 1 Workout 1 (Time) Dakota Freedom (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (KG conv: 22.5/15) Independence4 Rounds16/13 Calorie Ski (or Row)15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)(KG conv: 15/10) Liberty4 Rounds12/10 Calorie Ski (or Row)10 […]
CrossFit WOD, December 9, 2023
Mayhem Affiliate 12/09/2023 Warm-up Warm-up 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 45 Second Bike (increase pacing) 5 Kettlebell Russian Swings (eye level) 5 Inch Worms 5 Bench Press (empty bar-build across sets) 2. Strength Prep 5 sets x 3 Bench Press @80% of 1RM * Complete a set on the 2 minutes * […]
CrossFit WOD, December 8, 2023
Mayhem Affiliate 12/08/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine-into-3 sets10 Dynamic Squat Stretches10 Ring Rows25ft Bear Crawl10 Banded Shoulder Press 2. Workout Prep2 sets:5 Wall Balls3 Pull Ups (or 3 jumping pull-ups)2 Chest to Bar (or 2 jumping chest to bar)1 Bar Muscle Up (or 1 burpee) Workout Workout (Time) De-Calf Freedom (RX’d) 40 Wall […]
CrossFit WOD, December 7, 2023
Mayhem Affiliate 12/07/2023 Warm-up Warm-up 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout Prep 3 sets 2 Power Cleans (build in weight) 2 Box Jump Overs (build in height) Workout Workout (Time) Yellowstone Freedom (RX’d) 1-3-5-7-5-3-1 […]
CrossFit WOD, December 6, 2023
Mayhem Affiliate 12/06/2023 Warm-up Warm-up 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (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 […]
CrossFit WOD, December 5, 2023
Mayhem Affiliate 12/05/2023 Warm-up Warm-up 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2 Handstand Push Ups 10ft Dumbbell Walking Lunge (build in weight) Workout Workout (5 Rounds […]
CrossFit WOD, December 4, 2023
Mayhem Affiliate 12/04/2023 Warm-up Warm-up 1. Movement Prep/Activation 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-sec descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar Push Jerks 2. Strength Prep 1 Front Squat + 1 Push Press […]
CrossFit WOD, December 3, 2023
Mayhem Affiliate 12/03/2023 Workout Option 1 Workout 1 (4 Rounds for reps) Let There Be Rock Freedom (RX’d)4 sets 3:00 AMRAP15 Toes to Bar (or GHD’s)10 Bench Press (155/95)Max Calorie Row (Or Ski Erg)-rest 1:30 between sets-(KG conv: 70/43) Independence4 sets 3:00 AMRAP12 Toes to Bar (or GHD’s)10 Bench Press (135/85)Max Calorie Row (Or Ski […]
CrossFit WOD, December 2, 2023
Mayhem Affiliate 12/02/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine-into-3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)3 Snatch Grip Deadlifts3 Snatch Grip High Pulls 3 Muscle Snatch3 Snatch Grip Push Press3 Overhead Squats3 Snatch Balance – into –Work up to Snatch weight 2. Workout Prep2 sets each (1:1 with a partner)15-second Row (workout […]
CrossFit WOD, December 1, 2023
Mayhem Affiliate 12/01/2023 Warm-up Warm-up 1. Movement Prep/ActivationHip Halo-into-8 min amrap:10-second Handstand Hold5 Deadlifts (empty bar)5 Hang Muscle Cleans (empty bar)5 Shoulder Press (empty bar) 2. Strength Prep5 working sets of:5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk* Work up to a Heavy, Unbroken set 3. Workout Prep2 sets10 Double Unders2 Handstand […]