Mayhem Affiliate 7/06/2022

6
Jul

Mayhem Affiliate 7/06/2022

IRIDIUM CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

3 sets:

5 Alt. V-ups (each side)

5 Knees to Elbows

3 Clean Deadlifts (empty bar)

3 Hang Muscle Cleans (empty bar)

3 Power Cleans (empty bar)

2. Workout Prep

3 sets:

3 Toes to Bar

2 Power Cleans (Build across – go heavier than starting weight)
[Crossover Symmetry Activation](https://www.youtube.com/watch?v=Y80mRnwkGGk)

[Banded 7s](https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem)

Workout

Metcon (4 Rounds for time)

“Firecracker”

Freedom (Rx+)

3 rounds:

8 Toes To Bar

10 Power Cleans (105/75)

-Time cap: 5 minutes-

3 rounds:

8 Toes To Bar

8 Power Cleans (135/95)

-Time cap: 10 minutes-

3 rounds:

8 Toes To Bar

6 Power Cleans (165/115)

-Time cap: 15 minutes-

3 rounds:

8 Toes To Bar

4 Power Cleans (185/125)

-Time cap: 20 minutes-

***

Independence (Rx)

3 rounds:

6 Toes To Bar

10 Power Cleans (95/65)

3 rounds:

6 Toes To Bar

8 Power Cleans (115/80)

3 rounds:

6 Toes To Bar

4 Power Cleans (145/100)

3 rounds:

6 Toes To Bar

2 Power Cleans (165/115)

***

Liberty (Scaled)

10 rounds:

6 Hanging Knee raises

6 Double Dumbbell Power Cleans (light)

Target time each set: 2-3 minutes

Time cap each set: 5 minutes

* Limited Equipment and Large Class Option available in Coach Notes

Cooldown

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](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)