Mayhem Affiliate 8/06/2022

6
Aug

Mayhem Affiliate 8/06/2022

IRIDIUM CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Jump Rope

-into-

3 sets

30-sec bike (easy)

5 Snatch Grip Deadlift (empty bar)

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Overhead Squats (empty bar)

5 Squat Snatch (empty bar)

2. Workout Prep

3 sets:

10-sec Assault Bike (workout pace)

2 Squat Snatch (build in weight)

Workout

Metcon (10 Rounds for time)

“City of Four Lakes”

Freedom (Rx+)

Every 2:00 (10 sets)

15/12 Calorie Assault Bike (12/10 Calorie Echo Bike)

2 Snatch (185/125)

* KG Barbell: (83/56)

Independence (Rx)

Every 2:00 (10 sets)

12/10 Calorie Assault Bike (10/8 Calorie Echo Bike)

2 Snatch (155/105)

* KG Barbell: (70/47)

Liberty (Scaled)

Every 2:00 (10 sets)

10/8 Calorie Assault Bike (9/7 Calorie Echo Bike)

10 Alternating Dumbbell Snatch (light-moderate)

TARGET SCORE

Target time each set: 1:00 – 1:15

Time cap each set: 1:30

* See Coaches Notes for Limited Equipment and Large Class Option

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)

Accessory

Warm-up (No Measure)

Mayhem Ready: MobilityTestRotation 1

https://youtu.be/IKPRmaJe3ic