CrossFit – Mon, Jan 8
Warm Up
South Beach (Time)
30 Pull Ups
30 Back squats (95/65)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees
Time Cap set 1: 5 minutes
Time Cap set 2: 4 minutes
Time Cap set 3: 3 minutes
Zombie Front Squat (Weight)
3 Zombie Front Squats @ 60% 1 RM Front Squat
3 Zombie Front Squats @ 65% 1 RM Front Squat
3 Zombie Front Squats @ 68% 1 RM Front Squat
3 Zombie Front Squats @ 70% 1 RM Front Squat
3 Zombie Front Squats @ 70-73% 1 RM Front Squat
Power Clean (2 Sets
10 Power Cleans @ 135/95# or 65-70% 1 RM Power Clean
8 Power Cleans @ 155/105# or 70-75% 1 RM Power Clean
6 Power Cleans @ 185/135# or 75-80% 1 RM Power Clean
4 Power Cleans @ 225/155# or 80-85% 1 RM Power Clean
2 Power Cleans @ 255/175# or 85)
10 Power Cleans @ 135/95# or 65-70% 1 RM Power Clean
8 Power Cleans @ 155/105# or 70-75% 1 RM Power Clean
6 Power Cleans @ 185/135# or 75-80% 1 RM Power Clean
4 Power Cleans @ 225/155# or 80-85% 1 RM Power Clean
2 Power Cleans @ 255/175# or 85)
*Rest 3 minutes between sets.
*Cycled or fast singles.
Mayhem Gymnastics [MG] Cycle 14 TTB/WW [week 7] (OPTIONAL) (Checkmark)
3 sets for Quality:
15 Banded Lat Pull Downs
30 seconds of Toes to Rings
Rest as needed to have great form.
1.)Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
10 Kip to Swing
2-3 Controlled Strict Pull Up
9 Back Squat (45/35)
7 Front Squat (45/35)
5 Overhead Squat (45/35)
5 Burpee
-Then-
Warm Up to workout weights w/1 Pull Up, 1 Chest to Bar Pull Up and 1 Bar Muscle Up after each set.
3. Workout Prep
1 set (at workout pace):
3 Pull Ups
3 Back squats (at workout weight)
3 Burpees
2 Chest to Bar
2 Front Squats (at workout weight)
2 Burpees to 6 inch target
1 Bar Muscle Ups
1 Overhead Squats (at workout weight)
1 Bar Facing Burpees