Mayhem Affiliate 07/07/2022

6
Jul

Mayhem Affiliate 07/07/2022

Santiam CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

5 Deadbugs

10 Kettlebell Curls + Shoulder Press (each)

3 Deadlifts (empty bar – build across sets)

2. Strength Prep

Athletes will be working back and forth on dead-stop deadlifts and strict deficit handstand push-ups. For deadlifts, athletes should completely reset in-between each rep before lifting the barbell again. These deadlifts teach athletes how to properly engage and build tension for this movement. Cue athletes to drive their feet into the floor and keep the lats/shoulder engaged throughout the lift. For deficit HSPU, athletes will perform 45-55% of the volume they scored on the maximum strict HSPU test day. The prescribed deficit is 4″ for men and 2″ for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.

3. Workout Prep

-With a partner –

2 sets:

20 second Bike (each/workout pace)

5 Synchro Push Ups

5 Synchro Air Squats

2 Synchro Burpee to Plate

10ft Sandbag Carry (work up in weight)
[Mayhem Hip Halo Activation] https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be

Strength

Deadlift (3×5 Dead Stop Deadlifts @ 70% of 1RM)

Gymnastics

Deficit Handstand Push-ups (5 Sets: 45-55% reps of Max Unbroken Reps (strict))

Workout

Metcon (Time)

“Catherine Wheel”

Teams of 2

60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)

-into-

2 rounds:

30 Synchro Push-ups

100 ft Sandbag Front Hold Carry (each) (150/100)

30 Synchro Air Squats

100 ft Sandbag Front Hold Carry (each) (150/100)

15 Synchro Burpees to Plate

100 ft Sandbag Front Hold Carry (each) (150/100)**

-into-

60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)

***

Individual Option:

25/20 Calorie Assault bike* (Or 20/16 Calorie Echo Bike)

-into-

2 rounds:

30 Push ups

100 ft Sandbag Front Hold Carry (each) (150/100)

30 Air Squats

100 ft Sandbag Front Hold Carry (each) (150/100)

15 Burpees to Plate

100 ft Sandbag Front Hold Carry (each) (150/100)

-into-

25/20 Calorie Assault bike* (Or 20/16 Calorie Echo Bike)

***

Independence

Teams of 2

60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)

into

2 rounds:

25 Synchro Push-ups

100 ft Sandbag Front Hold Carry (each) (100/70)

25 Synchro Air Squats

100 ft Sandbag Front Hold Carry (each) (100/70)

10 Synchro Burpees to Plate

100 ft Sandbag Front Hold Carry (each) (100/70)

into

60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)

Liberty

Teams of 2

40/32 Calorie Assault bike (Or 32/24 Calorie Echo Bike)

into

2 rounds:

20 Synchro Bar Push-ups

100 ft Farmer Carry (each) (moderate)

20 Synchro Air Squats

100 ft Farmer Carry (each) (moderate)

10 Synchro Up Downs

100 ft Farmer Carry (each) (moderate)

into

40/32 Calorie Assault bike (Or 32/24 Calorie Echo Bike)

Target time: 14-16 minutes

Time cap: 20 minutes

* Limited Equipment and Large Class Option available in Coach Notes

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)