Mayhem Affiliate 04/04/2023

CrossFit Bartlesville – CrossFit

Announcements

*30-Day Partner Nutrition Challenge, April 10-May 9, $20/person (sign-up at Check-in Desk)

*We are in Week 2 of 9 on our Olympic lifting focused barbell cycle.

* April Monthly Challenge – 10,000 Steps 5 days/Week

Sign into the Mayhem Affiliate – Monthly Challenge program in your wodify app to log your progress on the monthly challenge. Completing the challenge enters you in a raffle for winning a prize from CrossFit Mayhem.

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will spend 8-10 minutes completing 3 sets of 3 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After completing the Snatch, give athletes 5-7 minutes to transition and complete 3×3 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

3. Workout Prep

2 sets:

3 Dumbbell Front Squats (build-in weight)

3 Toes to Bar

2 Burpee Over Dumbbell

Strength

Snatch

3 Squat Snatch x 3 sets @65-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift

3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Workouts

BWM: Metcon (Time)

14 CAP

7 Rounds

40 Single Unders | RX+ DU’s

20 Lunges

10 Push-Ups

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

WOD: Workout (Time)

14 Cap

3 Rounds

RX

30 Dumbbell Front Squats (25s/15s)

15 Toes to Bar

10 Burpees over Dumbbell

RX+

30 Dumbbell Front Squats (35s/25s)

20 Toes to Bar

10 Burpees over Dumbbell

Scaling Idea:

30 Med Ball Front Squat (light)

20 Hanging Knee raises

10 Up Downs
Target time: 9-11 minutes

Target Time Per Round: 3:00-3:30

If dumbbells are unavailable, chose a single dumbell at 2x the weight (50/30 RX – 70/50 RX+).

ACC: Metcon (Checkmark)

5 Tri-pod to headstands

5 Tri-pod kick out + Push-up

-10 Arch-to-Hollow swing or reverse bicycle baby circles

-5 Ring Row + Ring Dips

COMP: Metcon (Time)