Wods
Mayhem Affiliate 09/22/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30-second Bike<br />5 Single Dumbbell Deadlift (each side)<br />5 Deadbugs (each side)<br />5 Birddogs (each side)<br />3 Up downs</p><p><strong>2. Workout Prep</strong><br />2 sets<br />10 Second…
Crossfit Restoration – Focus 28 min cap: -Buy in: 100 banded bicep curls 4 Rounds: 15 banded straight arm pulldowns 15 kb or db bicep curl to press 15/15 SA hollow hold floor press 15/15 side MB toss 1 min…
Mayhem Affiliate 09/21/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo warm up<br />-into-<br />3 sets<br />30-second Jump Rope<br />5 Wall Ball Front Squats<br />5 Wall Ball Push Press<br />5 Wall Balls<br />10 Single Arm…
Crossfit Restoration – Focus 3 Rounds: 30 min cap 1,000m row 4 plate push (short way) D&B=1 15 pike push ups 15 dual sc swings 30 sec sc russian twists 30 sec active bar hang Finisher: x3 5 hindu push…
Mayhem Affiliate 09/20/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo warm up<br />-into-<br />3 sets:<br />5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform…
Mayhem Affiliate 09/19/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />45-Second Row (build in pace)<br />5 Hand Release Push-ups<br />10 Alternating V-Ups<br />5 Up Downs</p><p><strong>2. Workout Prep</strong><br />3 sets:<br />5/4 Calorie Row (build in…
Crossfit Restoration – Focus 5 Rounds: 25 min cap 15/15 SA power snatch 20/20 yd SA OH carry 15 pull ups 15 push ups 15 alt. v-ups Barbell Row (10 min Superset: 5×10 RPE 7 Barbell bent over rows Dual…
