Mayhem Affiliate 09/01/2022

31
Aug

Mayhem Affiliate 09/01/2022

Santiam CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30-second Bike Erg/Assault Bike
5 GHD’s to parallel
30-second Bike Erg
4 Box Get Overs (30/24)

2. Workout Prep With partner:
20 second Bike Erg/Assault Bike(each)
5 GHD’s (each)
20 second Bike Erg (each)
2 Burpee Box Get Overs (each)

Workout

Metcon (2 Rounds for reps)

“Cardio Dozen”

Freedom (RX’d)

Teams of 2

12 min AMRAP

120/100 Cal Assault Bike

Max GHD’s (Or V-Ups)

-1 min rest-

12 min AMRAP

120/100 Cal Assault Bike (4000/3200m Bike Erg)

Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))

Individual option:

8 min AMRAP 60/50 Cal Assault Bike

Max GHD’s (Or V-Ups)

-1 min rest-

8 min AMRAP

60/50 Cal Assault Bike (2000/1600m Bike Erg)

Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))

Independence Teams of 2

12 min AMRAP 120/100 Cal Assault Bike Max GHD’s + 6in Riser

-1 min rest-

12 min AMRAP 1

20/100 Cal Assault Bike (4000/3200m Bike Erg)

Max Burpee Box Get-Overs (40/36)

**  Liberty Teams of 2

10 min AMRAP 1500/1200m Row

Max Sit ups

-1 min rest-

10 min AMRAP 90/75 Cal Assault Bike (3000/2600m Bike Erg)

Max Up Downs + Step Ups

** If you don’t have Bike Ergs, Row 1500/1200m in both AMRAPs

Target number of reps each set:

Workout 1: 75+ reps

Workout 2: 40+ reps Minimum number of reps before scaling: Workout 1: 50 reps

Workout 2: 20 reps

Cooldown

Metcon (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)

Accessory

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