Mayhem Affiliate 08/26/2022

25
Aug

Mayhem Affiliate 08/26/2022

Santiam CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min amrap:

:30 sec Machine

5 Wall Ball Thrusters (light)

:10 sec Handstand Hold

3 Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)

2. Workout Prep

3 sets:

3 Wall Balls

2 Handstand Push-ups

1-3 Power Cleans (build in weight)

Workout

Metcon (5 Rounds for reps)

Freedom (RX’d)

30 rounds

5 Wall Balls (20/14)

3 Handstand Push-ups

1 Power Clean (225/155)

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

* KG WB (9/6)

* KG BB (105/70)

Independence

30 rounds

5 Wall Balls (14/10)

3 Handstand Push-ups

1 Power Clean (185/125)

(KG WB: 6/4)

(KG BB: 85/57)

● Liberty

15 rounds

8 Wall Balls Thrusters (light)

6 Pike Push-ups

4 Dumbbell Power Cleans (light)

● Limited Equipment Option

30 rounds

10 Air Squats

3 Handstand Push-ups

1 Burpee Muscle Up

● Large Class Option

Teams of 2

300 Wall Balls (20/14)

150 Handstand Push-ups

60 Power Clean (225/155)

Cooldown

Metcon (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

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