Mayhem Affiliate 7/13/2022

12
Jul

Mayhem Affiliate 7/13/2022

Santiam CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup

-into-

Hip Halo Warmup

-into-

7 min AMRAP

30 sec ski erg (easy pace)

4 Thrusters (empty bar – build across)

2 Zombie Climbs or 1 max height rope pull

2. Workout Prep

2 sets:

3 Thrusters (each/ at workout weight)

1 Rope Climb (each)
Crossover Symmetry: https://www.youtube.com/watch?v=Y80mRnwkGGk

Workout

Metcon (Time)

“Partner Tommy V”

Freedom (RX’d)

21 Thrusters (each) (115/80)

12 Rope Climbs (split)

15 Thrusters (each) (115/80)

9 Rope Climbs (split)

9 Thrusters (each) (115/80)

6 Rope Climbs (split)

Individual Option:

21 Thrusters (115/80)

6 Rope Climbs

15 Thrusters (115/80)

4 Rope Climbs

9 Thrusters (each) (115/80)

2 Rope Climbs

Independence

21 Thrusters (each) (95/65)

9 Rope Climbs (split)

15 Thrusters (each) (95/65)

6 Rope Climbs (split)

9 Thrusters (each) (95/65)

3 Rope Climbs (split)

Liberty

15 Dumbbell Thrusters (each) (light)

30 Jumping Pull-ups (split)

12 Dumbbell Thrusters (each) (light)

20 Jumping Pull-ups (split)

9 Dumbbell Thrusters (each) (light)

10 Jumping Pull-ups (split)

Target time: 10-12 minutes

Time cap: 18 minutes

* See Coaches Notes for Limited

Equipment and Large Class Option

Accessory

Metcon (No Measure)

Advanced:

5 sets

1:00 Dead Hang

1:00 Plank (elbows)

Intermediate:

5 sets

30-45 secs Dead Hang

30-45 secs (elbows)

Beginner:

5 sets

30-sec Dumbbell Farmer Carry Hold

30-sec Knee Plank (elbows)

* 1:00 rest between sets/ no rest between movements *
[Active Bar Hang](https://www.youtube.com/watch?v=iXuQnEruUzM&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=18)

[Plank](https://www.youtube.com/watch?v=7gz0lv6EzIg&list=PLNmWOCEX1SUZSZfm5rzvABOGGUzGDF1J6&index=31&t=0s)

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)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Make your low back feel better

https://youtu.be/oNBuNGeml9o