Mayhem Affiliate 08/10/2022

9
Aug

Mayhem Affiliate 08/10/2022

Santiam CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Tabata Assault Bike (8 sets)

20 seconds on/10 seconds off

-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 prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Workout Prep

2 sets:

5/4 Calorie Assault Bike (workout pace)

2 Power Snatch (build in weight)

Workout

Metcon (5 Rounds for time)

“Green Eggs and Ham”

Freedom (RX’d)

Teams of 2

5 sets: (each/1:1)

12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)

6 Power Snatch (135/95)

12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)

(KG Barbell: 61/43)

Independence

Teams of 2

5 sets: (each/1:1)

10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)

6 Power Snatch (115/80)

10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)

(KG Barbell: 52/36)

Liberty

Teams of 2

5 sets: (each/1:1)

10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)

10 Alternating Dumbbell Snatch (light)

10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)

Target time each set: 1:40-2:00

Time cap each set: 2:30 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Accessory

Warm-up (No Measure)

Mayhem Ready: Add Pause For Better Feel

https://youtu.be/gwrJ5q8Pmp8