Mayhem Affiliate 7/02/2022

CrossFit Mile Zero – CrossFit Open Gym

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s


3 sets:

50ft Sled Push (empty)

10 Single Arm Dumbbell Push Press (each)

10 Jumping Air Squats

2. Workout Prep

2 sets:

25ft Sled Push (increase weight)

3 Handstand Push-ups


Metcon (3 Rounds for time)

“Texas Hold Em”

Freedom (RX’d):

3 sets


Handstand Push Ups

*50ft Sled Push (4×45/3×45) after each set of Handstand Push ups*

-rest 1:1 between sets-


3 sets


Handstand Push Ups

(50ft Sled Push (3×45/2×45) after each set of Handstand Push ups)

rest 1:1 between sets


3 sets


Dumbbell Push Press (light)

(50ft Sled Push (2×45/1×45) after each set of Dumbbell Push Press)

rest 1:1 between sets

**Target Score**

Target time each set: 3 – 3:30

Time cap each set: 4 minutes


Metcon (4 Rounds for time)

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 Elevated Heel Goblet Squat

10 Barbell Romanian Deadlift @ moderate weight – maintain quality

30 yd DB Walking Lunges @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-
[Elevated Heel Goblet Squat](

[Seated Dumbbell Calf Raise](


Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
Forward Fold Wide Leg:

Seal Pose:

Trap Smash: