Mayhem Affiliate 01/30/2023
CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
Movement Prep/ Increasing Heart Rate
2 Min Group Quick Stretch
-into
6 min AMRAP
30 sec singles/doubles
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
5 Double DB Snatch (build across)
Strength Prep
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
Strength
Deadlift
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 Rds/ Score = time for slowest round
12 Clean and Jerks, 75/55/35 bar
50 Single Unders
8 Clean and Jerks
50 Single Unders
4 Clean and Jerks
50 Single Unders
-rest 2 minutes between sets
WOD: Workout (Time)
RX:
3 Sets / Score = time for slowest round
8-6-4 Alt Single-arm Devils Press (40/30/20)
Perform 40 Double Unders after each set of Devils Press
-rest 2 minutes between sets
RX+
2 Sets / Score = slowest rd
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 2: Max Push-ups
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
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Mayhem Affiliate 01/29/2022
CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
“BikeErg Lactate Intervals”
5 Sets
1 Min Easy, Standing, High Damper (55-60 RPM),
1 Min Hard, Seated, Low Damper (95 RPM)
No rest between sets.
-Rest 2 Min-
5 Sets
1 Min Mod, Standing, High Damper (60-65 RPM),
1 Min Mod, Seated, Low Damper (85 RPM)
No rest between sets.
-Rest 2 Min-
5 Sets
1 Min Hard, Standing, High Damper (65-70 RPM),
1 Min Easy, Seated, Low Damper (75 RPM)
No rest between sets.
Total: 34 Min
Workout Two (Time)
Volkswagen
Freedom (RX’d)
21-18-15-12-9-6-3
Kettlebell Swings (53/36)
42-36-30-24-18-12-6
Walking Lunge Steps
(KG conv: KB 22.5/15)
Independence
21-18-15-12-9-6-3
Kettlebell Swings (36/25)
42-36-30-24-18-12-6
Walking Lunge Steps
(KG conv: KB 15/10)
Liberty
18-16-14-12-10-8-6
Russian Kettlebell Swings (light)
36-32-28-24-20-16-12
Box Step Ups (16/12)
01/28/2023
CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
Movement Prep/Activation & Increasing Heart Rate
2 min Group Stretch
-into-
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (Normal)
– into –
3 sets
4 Ring Rows or Strict Pull-ups
4 Muscle Cleans + Shoulder Press (empty bar)
4 Hang Power Cleans + Push Press (empty bar)
4 Clean and Jerks (empty bar)
Workout (AMRAP – Rounds and Reps)
AMRPA 30 / Teams of 2-3
10 Sled Push & Push
20 x 50m Run
30 Tire Flips
40 Cal Row
50 Burpees
60 Clean & Jerks, 95/65
Optional Accessory (4 Rounds for time)
Mini-Pump: Shoulder/Glutes
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
Seated Single Arm DB Press
Leaning Lateral Raise
Hip Extension
Deficit Sumo DB/KB Deadlift
Coodown/Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)