CrossFit – Fri, Feb 16

Metcon Prep

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. Movement Prep/Activation and Increasing Heart Rate

6 minutes moving through:
250m Row (moderate)
5 Hand Release Push Up
5 Single Arm Bench Press (each arm, moderate)
10 Banded Good Morning
5 Single Arm Deadlift (each arm, moderate)
-Then-
Warm Up to workout weights.

3. Workout Prep

1 Set (at workout pace):
1-2-3
Bench Press (at workout weight)
Deadlift (at workout weight)

Ghiradelli (Time)

1-2-3-4-5-6-7-8-9-10
Bench Press (155/105)
Deadlift (225/155)

Time Cap: 14 minutes

Barbell Prep

1. Barbell Prep

2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Deadlift (*Do a set every 1 minute and 30 seconds.

3 Deadlift @ 65% 1RM Deadlift
2 Deadlift @ 70% 1RM Deadlift
1 Deadlift @ 75% 1RM Deadlift
1 Deadlift @ 80% 1RM Deadlift
1 Deadlift @ 85% 1RM Deadlift
1 Deadlift @ 90% 1RM Deadlift

)

Bench Press (*Do a set every 2 minutes.

5 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE

)

Mayhem Gymnastics [MG] Cycle 15 OPEN PREP 2024 [week 3] (OPTIONAL) (Time)

Chest to Bar Variation PRIMER

10 Burpee Chest to Bar [rig height above fingertip reach]–rest 1 minute—
3 rounds of:
10 Chest to Bar Pull Ups
100 foot shuttle run [4 x 25feet]–rest 1 minute—
10 Burpee Chest to Bar [rig height above fingertip reach]

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