CrossFit – Mon, Dec 11

Mayhem for Mustard Seed Ranch

We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch.

To learn more, please visit mayhemnation.com/pages/mayhem-for-mustard-seed

Warm-up
Warm Up

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s with Hip Halo Warmup

-into-

3 sets

1 min Air Bike

5 Snatch Push Press

5 Overhead Squats

* Start with a PVC Pipe and progress to an empty barbell

2. Strength Prep

1 Snatch Push Press + 1 Overhead Squat

– Work up to a heavy complex in 10-12 minutes

3. Workout Prep

2 sets:

3 Toes to Bar

2 Burpee Box Jump Overs

Strength/Accessory
Snatch Push Press + Overhead Squat (Weight)

1 Snatch Push Press + 1 Overhead Squat

– Work up to a heavy complex in 10-12 minutes

Workout
Vegemite (5 Rounds for reps)

Freedom (RX’d)
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar

* This is a repeat from January 11th, 2022

Independence
5 sets (Every 4:00)
10 Toes to Bar
8 Burpee Box Jump Over (20/16)
10 Toes to Bar

Liberty
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises

  • Target time each set: 1:20 – 1:40
  • Time cap each set: 2 minutes

Cooldown/Mobility
Mobility
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>

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