1 Front Squat @ 6/10 RPE
1 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE)
*Build as heavy as possible, in as few sets as possible. Practice big jumps.
4. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
200m Jog (moderate)
100m Row
10 hanging scap retractions
5 kip to swing
5 V Ups
25 Single Unders
:30 HandStand Hold
2023 BATTLE CANCER CHALLENGE
Freedom (RX’d)
Teams of 2
15:00 AMRAP
Partner 1: 250/200m Row
Partner 2: 200m Run
100 Double Unders (split between partners – you go/I go)
15 Synchro Toes to Bar
20 Strict Handstand Pushups (split between partners – you go/I go)
*On round 1, P1 will Row and P2 will Run. Once completed, teams will move to double unders. In the following round, P2 will row, and P1 will run.
Scoring the Run/Row:
Row = 4 reps (every 50/40m = 1 rep)
Run = 4 reps (every 50m = 1 rep)
This workout is part of the 2023 Battle Cancer Challenge with CrossFit Mayhem
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat