Mayhem Affiliate 07/18/2022

18
Jul

Mayhem Affiliate 07/18/2022

IRIDIUM CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will work back and forth In the Hole Front Squats (Or Pause) and Strict Chin-ups. Squats are heavy singles between 80-90% (stay within the range). Setup up a bar on jerk blocks or spotter arms at the bottom position of their front squat ROM. Athletes will pull themselves into place, build tension, and stand the bar up. The bar will be returned to the starting platform, and athletes will step out. If athletes are uncomfortable with in-the-hole front squats, have them perform a pause squat singles but cue them to find the deepest squat position possible during reps. If athletes are not able to perform weighted pull-ups, have them perform strict pull-ups for quality or banded pull-ups with as little assistance as possible to complete 5 x 5 on reps.

3. Workout Prep

3 sets:

2 Snatch (increase weight)

2 Bar Facing Burpees

Strength

In The Hole Front Squat (5×1 @ 80-90% of 1RM)

* 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 (light)

Up Downs

Target time: 7-9 minutes

Time cap: 12 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

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