1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets:
30-second Jump Rope
10 yard Walking Lunge + Torso Twist
10 Hang Alternating Dumbbell Snatch (light)
3 Low-Bar Muscle Up Transitions
2. Workout Prep
During this time, set up everything you will need while doing a few reps of each movement. Practice transitions and discuss strategies with your partner for the long amrap.
Freedom (RX’d)
Teams of 2
30:00 AMRAP
150 Double Unders (Split)
100ft Walking Lunge (Together)
50 Alt Dumbbell Snatches (50/35) (Split)
25 Bar Muscle Ups (Or Burpee Pull Ups) (Split)
(KG conv: 22.5/15 DB)
Today’s workout is in honor of Brad Robinson, owner of the Mayhem Affiliate gym, CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Please join us in honoring Brad through this workout and by sending prayers to Brad’s wife Nikki, his son Gage, his family, and the entire CrossFit Zoo community.
Brad was the sole provider of his family. If you want to help, there is a GoFundMe for the Robinsons here: gofund.me/ef295f74
or you can purchase a shirt from Voodoo Barbell here: barbellvoodoo.com/friends-of-voodoo/fundraisers
Independence
Teams of 2
30:00 AMRAP
150 Double Unders (Split)
100ft Walking Lunge (Together)
50 Alt Dumbbell Snatches (35/25) (Split)
15 Bar Muscle Ups (Or Burpee Pull Ups) (Split)
(KG conv: 15/10 DB)
Liberty
Teams of 2
30:00 AMRAP
150 Single Unders (Split)
100ft Walking Lunge (Split)
50 Alt Dumbbell Snatches (light) (Split)
25 Jumping Pull Ups (Split)
*No target/minimum today. Let’s bring the Mayhem Affiliate family together to work hard and pay tribute to a wonderful man.
4 sets:
- 15 Strict Hanging Leg Raises
- 30yd Single DB Overhead Carry (Left– as heavy as possible)
- 30yd Single DB Overhead Carry (Right – as heavy as possible)
- 10 V-ups + Alt. V-Ups (R + L + Both=1)
- 30yd Single DB Overhead Carry (Left– as heavy as possible)
- 30yd Single DB Overhead Carry (Right – as heavy as possible)
Rest 2:00 b/t sets
WARM UP
2 Rounds:
15 Kip Swings
5 Strict Pull Ups [or Jumping Negative Pull Ups or Ring Rows]
WORKOUT
Advanced:
Complete 40 Chest To Bar for Time
*At the top of each minute do 20 Double Unders
Begin with the Double Unders
TIME CAP 7 minutes
Intermediate
Complete 30 Chest To Bar for Time
*At the top of each minute do 20 Double Unders (or 40 Single Unders)
Begin with the Double Unders
TIME CAP 7 minutes
Beginner:
Complete 30 Kipping Pull Ups or Ring Rows
*At the top of each minute do 20 Double Unders or 40 Single Unders
Begin with the Jump Rope
TIME CAP 7 minutes
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch