Mayhem Affiliate 09/07/2022

6
Sep

Mayhem Affiliate 09/07/2022

CrossFit Mile Zero – CrossFit

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Strength

Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM)

Front Squat (3-2-1-1-1 (build up in weight))

Workout

Metcon (Time)

“Up and Over”

Freedom (RX+)

3 rounds for time:

10 Bar Muscle Ups (Or 20 Chest to Bar)

20 Box Jump Over no touch (20″)

30 GHDs or 30 Alternating V-Ups

-Then-

30 Front Rack Lunge (135/95)

Independence (RX)

3 rounds for time:

8 Bar Muscle Ups (Or 16 Chest to Bar)

20 Box Jump Over (20″)

30 GHD Sit Ups + 6in riser or 30 Alternating V-Ups

Then

30 Front Rack Lunge (95/65)

Liberty

3 rounds for time:

10 Up Down + Jumping Pull-up

20 Box Jumps (low)

30 Abmat Sit ups

Then

30 Dumbbell FrontRack Lunge (light)

Target time: 12-14 minutes

Time cap: 16 minutes

Shooting for faster than 5 minutes per round

Break the lunges up into 2 sets

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

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

Accessory

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