Mayhem Affiliate 07/26/2022

26
Jul

Mayhem Affiliate 07/26/2022

IRIDIUM CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3 sets:

1:00 Machine (easy pace)

10 Dead bugs

5 Bench Press(empty bar – build across sets)

5 Box Jumps (low box/ work on soft landing)

2. Strength Prep

Athletes will have 10-12 minutes to build up weight on bench press to a heavy single and find a max height box jump. Have athletes partner up and alternate between the two movements, completing 1 set of bench press and then transition to 1 set of box jumps. The rest will be between the two movements and the time it takes for both partners to perform them. The goal is to reach a heavy single in 5-6 working sets.

3. Workout Prep

5 Single Arm Dumbbell Push Press (L)

10ft Single Arm Overhead Dumbbell Walking Lunge (L)

5 Single Arm Dumbbell Push Press (R)

10ft Single Arm Overhead Dumbbell Walking Lunge (R)

Strength

Bench Press (Heavy Single in 10-12 min)

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump

Workout

Great White Shark (AMRAP – Rounds and Reps)

** (Repeat from July 13, 2021)**

Freedom (Rx+)

12:00 Amrap

10 Single Arm Dumbbell Push Press (L) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)

10 Single Arm Dumbbell Push Press (R) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

Independence (Rx)

12:00 Amrap

10 Single Arm Dumbbell Push Press (L) (35/25)

25ft Dumbbell Walking Lunge (35/25)

10 Single Arm Dumbbell Push Press (R) (35/25)

25ft Dumbbell Walking Lunge (35/25)

Liberty (Scaled)

12:00 Amrap

10 Single Arm Dumbbell Push Press (L) (light)

10 Alternating Step Ups (20in)

10 Single Arm Dumbbell Push Press (R) (light)

10 Alternating Step Ups (20in)

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 3.5 rounds

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Daily Maintenance 10Mins 007 Calves

https://youtu.be/TtOUu3XCXmY