CrossFit WOD, March 27, 2023
Mayhem Affiliate 03/27/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (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 (This is strength […]
CrossFit WOD, March 26, 2023
Mayhem Affiliate 03/26/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (5 Rounds for reps) BikeErg Lactate Threshold 5 Sets1000m at Easy750m at Moderate500m at Fast250m at Sprint (Standing @D8-10)*Rest 2 Min between sets. Workout Two (Time) Cayenne Freedom (RX’d)21-18-15-12-9-6Calorie Bike Erg or Ski ErgBurpees(Women Calories: 16-14-12-10-8-4) […]
CrossFit WOD, March 25, 2023
Mayhem Affiliate 03/25/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Hip Halo Warmup-into-3 sets (10 minutes)10 Kip Swings5 Front Squats (empty bar)5 Push Press (empty bar)20 Single Unders 2. Workout Prep2 sets4 Toes to Bar4 Thrusters (empty bar)10 Double Unders Mayhem for Freedom (AMRAP – Rounds and Reps) Freedom (RX'd) AMRAP 12 […]
CrossFit WOD, March 24, 2023
Mayhem Affiliate 03/24/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate10 min AMRAP30 sec single unders10 Heel Toe Rocks50m Jog50m Acceleration Run5 Deadlifts (empty bar – build across)5 Hand Release Pushups 2. Workout Prep2 sets:5 Deadlifts3 Push Ups50m Run*Build in pace and practice fast transitions* Workout (10 Rounds for reps) Ghost Pepper Freedom (RX’d)10 sets:10 […]
CrossFit WOD, March 23, 2023
Mayhem Affiliate 03/23/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 Rounds1 min Row (Slow-moderate)1 min Bike Erg (Slow-moderate) 2. Workout PrepGet with your teams, and establish a plan and rotation that will help maximize efforts. Ensure athletes practice adjusting the seat height on the bike and getting in and out of the rower. Workout […]
CrossFit WOD, March 22, 2023
Mayhem Affiliate 03/22/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm-up-into-6 min AMRAP5 Muscle Cleans (empty bar)5 Front Squats (empty bar)5 Hang Power Cleans (empty bar)4 Up Downs to seal pose + bar step over8 Jump Over Bar 2. Workout Prep3 sets3 Power Cleans (build across sets)3 Front Squats (build across sets)2 Burpee […]
CrossFit WOD, March 21, 2023
Mayhem Affiliate 03/21/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Crossover Symmetry Warmup or Banded 7’s-into-3 sets:30 sec assault bike10 sec handstand hold5 Double Dumbbell Strict Press 2. Workout Prep2 sets:5/4 Calorie Assault Bike (workout pace)3 Handstand Push Ups Workout (Time) Jalapeño Freedom (RX’d)40/32 Calorie Assault Bike20 Handstand Push ups30/24 Calorie Assault Bike15 Handstand Push […]
CrossFit WOD, March 20, 2023
Mayhem Affiliate 03/20/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-3 sets:3 Muscle Snatch (PVC-Empty bar)3 Snatch Push press3 Overhead Squats3 Power Snatch4 Kip Swings4 Wall Ball Push Press (no squat)4 Wall Balls 2. Workout Prep3 sets:2 Power Snatch (build-in weight)2 Overhead Squats (build-in weight)3 Pull Ups4 Wall balls Workout (2 Rounds for […]
CrossFit WOD, March 19, 2023
Mayhem Affiliate 03/20/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) BikeErg Lactate Threshold 4000m4 Min at Easy3000m3 Min at Easy2000m2 Min at Easy1000m1 Min at Easy Alternate interval speed between 400m Fast & 400m Easy.Finish each interval w/200m Sprint. Workout Two (Time) Charms Freedom (RX’d)3 […]
CrossFit WOD, March 18, 2023
Mayhem Affiliate 03/18/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 rounds1:00 Row10 Single Arm Dumbbell Upright Row (each)10 Suitcase Dumbbell Deadlifts (each)5 Tempo Push Ups (3/2/1)20 Alternating V-Ups 2. Workout Prep5 sets3 Deadlifts3 Bench Press– Start light and work up in weight. Make sure athletes have a spotter – Workout (2 Rounds for reps) […]