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27
Sep

Mayhem Affiliate At Home 9/29/2022

CrossFit Mile Zero – CrossFit

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Active Recovery Day

5 Minutes Walk

4 Rounds

2:00 Jog

2:00 Walk

5 Minute Cool Down

Scoring:  Meters

Warm-up

Bonus Workout Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Alternating Calf Stretch

5 Inchworm with Push-up

10 Sit-ups

5 Burpees

Demo Videos

Alternating Calf Stretch

Inchworm to Pushup

Sit Ups

Burpee

Workout

Metcon (Time)

150 Single Unders

..into..

10 Sets

10 Hand Release Push Ups

10 Alternating V-Ups

10 Alternating Cossack Squats

..into..

50 Burpees

*Workout Strategy & Flow*

We don’t typically see M30 workouts with this flow, so let’s break it down.

You are going to complete 150 Single Unders at the start of the workout (yes, single unders EVEN if you have double unders)

You cannot move on to the 10 sets until all 150 of those are complete. Once you are done you have 10 sets of the following 10 Hand Release Push Ups, 10 Alternating V-Ups (meaning each side is 1 rep), 10 alternating cossack squats (meaning each side is 1 rep).

Once all 10 sets of that are complete you will move on to the burpees. You have 50 burpees to end this workout so I recommend doing 5 sets of 10 to close it out…but if you are feeling good challenge yourself to do 2 sets of 25.

Sub for Single Unders

If you don’t have a jump rope – complete 150  Line Hops  or 150  Jumping Jacks

Demo Videos

Single Unders

Hand Release Push Ups

Alternating V-Ups

Cossack Squat

Burpee

Cooldown/Mobility

:30 Upward Dog Stretch

:30 Downward Dog Stretch

2:00 Frog Stretch

26
Sep

Mayhem Affiliate At Home 9/27/2022

CrossFit Mile Zero – CrossFit

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Warm-up (No Measure)

5:00 Clock

:30 Line Hops or Single Unders

5 Inchworms with Push Up

5 Chair Dips

5 Crush Grip Dumbbell Floor Press (if doing minimal)

Perform 5 Double Dumbbell Floor Press before starting workout.

Demo Videos

Line Hops

Single Unders

Inchworm to Pushup

Chair Dips

Crush Grip Floor Press

Then perform  DB Floor Press

Bodyweight Metcon

https://youtu.be/FMxXo25WdQs

Metcon (AMRAP – Reps)

“Cherry Pie”

EMOM 16 Minutes

Minute 1: 15 Chair/Box Dips

Minute 2: 15 Push Ups

Minute 3: Max Line/Plate Hops

Minute 4: Rest

SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME

“Backpack Option”

EMOM 16 Minutes

Minute 1: 15  Backpack Loaded Chair Dips

Minute 2: 15  Backpack Push Ups

Minute 3: Max Hops OVER the backpack

Minute 4: Rest

“M30 Scaled”

EMOM 16 Minutes

Minute 1: 15  Wall Tricep Dips

Minute 2: 15  Elevated Knee Push Ups

Minute 3: Max  Object Toe Taps

Minute 4: Rest

“Mayhem Moms”

EMOM 16 Minutes

Minute 1: 15  Chair Dips

Minute 2: 15  Incline Push Ups

Minute 3: Max  Slow and Controlled Plate Hop

Minute 4: Rest

Demo Videos

Chair Dips

Push Up

Plate Hops

Line Hops

*Workout Strategy & Flow*

The scored part of this workout is the line/plate hops but we have to get through the first two movements quickly first. The faster we go on those, the more we can rest our shoulders before grabbing our rope.

Minimal Metcon

https://youtu.be/7ZYfaV6diFI

Metcon (AMRAP – Reps)

“Cherry Pie” EMOM 16 minutes

Minute 1: 15 Chair/Box Dips (50/35)

Minute 2: 12 Dumbbell Floor Press (2 x 50/35)

Minute 3: Max Double Unders/Single Unders

Minute 4: Rest

SCORING = ONLY REPS OF DOUBLE UNDERS/SINGLE UNDERS

“Mayhem Moms”

EMOM 16 minutes

Minute 1: 30 Second  Weighted Bear Hover Hold

Minute 2: 12  DB Bench Press  – with feet on bench to help stabilize core OR  DB Incline Bench Press

Minute 3: Max  Slow and Controlled Plate Hop

Minute 4: Rest

Demo Videos

Dumbbell Plank Pull Throughs

Dumbbell Floor Press

Double Unders

Single Unders

*Workout Strategy & Flow*

The scored part of this workout is the double unders/single unders but we have to get through the first two movements quickly first. The faster we go on those, the more we can rest our shoulders before grabbing our rope

BEWARE – Shoulders are gonna burn!!

Accessory

Crush Grip Curls (3 Rounds for weight)

3 sets

15 Crush Grip Dumbbell Bicep Curls

-rest 1:00 between sets-

“Bodyweight Option”

3 Sets of:

15  Towel Bicep Curls

-rest 1:00 between sets-

Demo Videos

Crush Grip Dumbbell Bicep Curls

Cooldown/Mobility

1:00 Bicep Stretch (each arm)

1:00 Child’s Pose

Demo Videos

Bicep Stretch

Child’s Pose

25
Sep

CrossFit 09/26/2022

CrossFit Mile Zero – CrossFit

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Strength

3 Position Snatch (5 sets @60-70% of 1RM Snatch (E1:30))

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

Overhead Squat (3×1 @ 90% of 1RM Snatch)

Workout

Metcon (AMRAP – Rounds and Reps)

“Key Lime Pie”

Freedom (RX+)

10:00 Amrap

10 Kettlebell Swings (53/35)

10 Box Jumps (24″/20″)

Independence (RX)

10:00 Amrap

10 Kettlebell Swings (35/25)

10 Box Jumps (24″/20″)

Liberty

10:00 Amrap

10 Russian Kettlebell Swings (light)

10 Box Step Ups (20″/16″)

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5.5 rounds

KB Swings Unbroken Throughout

Box Jumps/Step Ups done in 45 Seconds or less

Steady Pacing, don’t come out hot

Cooldown

Metcon (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

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

[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)

24
Sep

Mayhem Affiliate 09/25/2022

CrossFit Mile Zero – CrossFit

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Warm Up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (2 Rounds for distance)

2 Sets

10 Min at RPE3

-1 Min Rest-

3 Min at RPE5

-1 Min Rest-

4x (60 Sec at RPE7, 60 Sec at RPE2)

*Rest 3 Min between sets.
### WHAT IS RPE?

* RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).

* Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).

* The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!

* The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM

Workout

Metcon (10 Rounds for time)

“Bulldog”

Freedom (RX’d)

Every 2:00 (10 sets)

10 Dumbbell Bench Press (50s/35s)

30 Yard Sled Push (3×45/2×45)

(KG DB: 22.5s/15s, Sled: 60/40)

Independence

Every 2:00 (10 sets)

10 Dumbbell Bench Press (35s/25s)

30 Yard Sled Push (2×45/1×45)

(KG DB: 15/10, Sled: 40/20)

Liberty

Every 2:00 (10 sets)

10 Bar Push Ups

30 Yard Sled Push (1×45/Empty)

(KG Sled: 20/Empty)

23
Sep

CrossFit 09/24/2022

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“Pug”

Freedom (RX+)

42-30-18 Calorie Row

30-24-18 Strict Handstand Push Ups

-Rest 3 Minutes-

42-30-18 Calorie Row

30-24-18 Front Squats (95/65)

-Rest 3 Minutes-

42-30-18 Calorie Row

30-24-18 Push Press (95/65)

Independence (RX)

42-30-18 Calorie Row

30-24-18Handstand Push Ups

-Rest 3 Minutes-

42-30-18 Calorie Row

30-24-18 Front Squats (75/55)

-Rest 3 Minutes-

42-30-18 Calorie Row

30-24-18 Push Press (75/55)

Target time each set: 6-8 minutes

Time cap each set: 10 minutes

Break Reps Up as Needed (RX+, split evenly, partner 2 goes when partner 1 finishes)

Keep Intensity High on Rower

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 Diamond Pushups

10 Chin ups

15 Double DB Skull Crushers

15 Seated Alternating DB Hammer Curl

15 GHD to Parallel w/plate

15 V-ups

10 KB side Bends (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-
[Diamond Pushups](https://www.youtube.com/watch?v=iKPYFK9QYps)

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

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)

Accessory

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