CrossFit 09/17/2022

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“King Crab Roll”

Partner workout (RX+)

12/9 Calorie Assault Bike (each)

40 Power Cleans (185/125)

12/9 Calorie Assault Bike (each)

40 Power Snatches (135/95)

12/9 Calorie Assault Bike (each)

20 Cleans (225/145)

12/9 Calorie Assault Bike (each)

20 Snatches (185/125)

12/9 Calorie Assault Bike (each)

* Echo Bike: 10/8 Calories

Independence (RX)

Partner workout

10/8 Calorie Assault Bike (each)

40 Power Cleans (155/105)

10/8 Calorie Assault Bike (each)

40 Power Snatches (95/65)

10/8 Calorie Assault Bike (each)

20 Cleans (185/125)

10/8 Calorie Assault Bike (each)

20 Snatches (135/95)

10/8 Calorie Assault Bike (each)

* Echo Bike: 9/7 Calories

Target time: 20-23 minutes

Time cap: 30 minutes

One Bike/Group

Moderate to Hard Pace on Bike

Split Reps as Needed

Slow and Smooth on the Barbell

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Ring Pushups

10 Ring Pullups

15 Seated Tricep DB French Press

15 DB Preacher Curl

10 Strict TTB

10 GHD Russian Twists

10 Kettlebell Side Bend (each side)

:45 sec Side Plank (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-
[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)

[Seated Tricep DB French Press](https://www.youtube.com/watch?v=tpAWX6mmyOE)

[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)

[DB Preacher Curl](https://www.youtube.com/watch?v=R4s8obKxrro)

[GHD Russian Twist](https://youtu.be/n6GeB-Jy4xA)

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)