Mayhem Affiliate 07/18/2022

CrossFit Mile Zero – CrossFit Open Gym

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Strength

In The Hole Front Squat (5×1)

* Change to pause front squat if unable to perform “in the hole.”

Gymnastics

Strict Weighted Chin up (5×2 @70%-80 of 1RM)

* Rest as needed between sets *

Workout

Metcon (Time)

“Friends in Low Places”

Freedom (RX+)

For Time:

12-9-6-3

Squat Snatch (135/95)

24-18-12-6

Burpee over Bar

Independence (RX)

For Time:

12-9-6-3

Squat Snatch (115/80)

18-15-12-9

Burpee over Bar

Liberty (Scaled)

For Time:

24-18-12-6

Alternating Dumbbell Snatch (moderate)

Burpees

Target time: 7-9 minutes

Time cap: 12 minutes

Cooldown

Warm-up (No Measure)

Cooldown/Mobility

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)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Back Health and Anatomy Lessons with Rich Boning

https://youtu.be/qRZTwIFXK0o