Crossfit Mayhem - Mayhem 60 [PDF]

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Crossfit Mayhem – Mayhem 60 January 1, 2020 Warm-Up 3 Rounds: 2:00 Cardio Machine 10 Single Leg Pistols to Low Box (R/L) 10 Single Leg Glute Bridges (R/L) 1:00 HS Hold Accessory 3 sets: 15 Weighted Glute Bridges 5 Turkish Get Ups (Right Arm/Left Arm) 100 Meter Sled Drag (facing away from sled, or sled behind you)

January 2, 2020 Warm-Up 3 Rounds: 2:00 Row 10 Barbell Muscle Snatch 10 Strict Pull Ups 10 Barbell Clean and Shoulder Press 20 Ring Rows Accessory 16:00 For Quality: 20 Cossack Squats 10 Dumbbell Sotts Press (R/L) 15 Plate Tricep Extensions 15 Single Leg Calf Raises (R/L)

January 3, 2020 Warm Up 3 rounds 30 calorie ski erg 10 single arm dumbbell shoulder press R/L (moderate) 30 v ups 10 upright row R/L (moderate) Accessory Work Single arm farmers carry 4x75m (Moderate weight) Single arm Overhead Carry 4x75m (Moderate weight) January 4, 2020 Warm Up 3 rounds 20 cal bike 10 windmill R/L 10 Strict toes to bar 10 Single leg RDL R/L Accessory Work 4 sets 10 weighted box step up 10 Glute ham raise January 5, 2020 Warm Up Workout Definition 3 rounds: 200m Jog or 1:00 High Knees 20 Single Leg RDLs 10 Dynamic Squat Stretch

I've seen things you've only seen in your nightmares! Workout Definition 4 Sets: AMRAP 3:00 30 Air Squats 10 Box Jumps or 15 Tuck Jumps -Rest 1:00 B/T SetsI've seen things you've only seen in your nightmares! Advanced Workout Definition 4 Sets: AMRAP 3:00 10 Single Arm Thruster (Right Arm) 50/35 10 Box Jump or 15 Tuck Jump 10 Single Arm Thruster (Left Arm) 10 Box Jump or 15 Tuck Jump -Rest 1:00 B/T SetsAccessory Work "Ab Burner" Workout Definition Tabata (:20 on/:10 off): 8 sets: Sit Ups Bonus Stretching Workout Definition 1:00 Butterfly Stretch 1:00 Toe Touch Stretch 1:00 Pancake Stretch January 6, 2020 Warm Up Workout Definition 3 rounds: 40 Jumping Jacks

10 Step Back Lunges 5 Inchworms There is no "ready" Workout Definition 3 Sets for Max Reps: 1:30 Cossack Squats 1:30 Burpees 1:30 Jumping Alternating Lunges -Rest 1:30 B/T SetsThere is no "ready" Advanced Workout Definition 3 Sets for Max Reps: 1:30 Alternating Devils Press (50#/35#) 1:30 Burpees 1:30 Jumping Alternating Lunges -Rest 1:30 B/T Sets-

Athletes Notes #WORKOUT STRATEGY & FLOW: •

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All reps per set is your score. Alternating devils press + burpees + jumping alternating lunges = score for set 1. I recommend that you count up from each movement. For example: if i do 20 cossack squats in one minute, I will then start at rep 21 for my first burpee. Try to keep the same amount of reps per set or more!

Accessory Work Workout Definition 3 rounds: 10-15 Single Arm Tempo Bench or Tempo Push Up 20 Deadbugs (Controlled) 15 Single Leg Hip Bridges (R/L)

Athletes Notes

#WORKOUT STRATEGY & FLOW: •

The tempo bench/temp push up is a 4 second count down and a 4 second count up.

#DEMO VIDEOS: •

Deadbugs: https://www.youtube.com/watch?v=YmU8u3Yc9NY&list=PLNmWOCEX1SUYV7qCD 21ZI4Xv2H9m739&index=7

Bonus Stretching Workout Definition 5:00 Corpse Pose *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went! January 6, 2020 Complete Rest Day Workout Definition Enjoy this day of rest! :) January 7, 2020 Warm-up 3 Steady Rounds: :30 Dead Hang from pull up bar 15 Dumbbell Front Squats 50/35s Met-Con 5 Rounds: 8 Deadlift 185/135lbs 25 Double Unders 8 Power Cleans 185/135lbs 25 Double Unders

8 Push Jerk 185/135lbs 25 Double Unders

January 8, 2020 Warm-up 2 Steady Rounds: 20 Banded Good Mornings 15 Pull Ups 1k Bike Met-Con For Time: 15 Back Squats 225/155lbs 10/7 Calories on Bike 12 Back Squats 10/7 Calories on Bike 9 Back Squats 10/7 Calories on Bike 6 Back Squats 10/7 Calories on Bike 3 Back Squats 10/7 Calories on Bike (Take bar from the rack.)

January 9, 2020 Warm-up 2 Rounds: :60 Banded Glute Activation

50 Calorie Row 20 Hip Extensions Met-Con AMRAP 20 Minutes Row 250/200m 15 Power Snatch 75/55lbs 2 Legless Rope Climbs

January 10, 2020 Warm-up 5 Steady Rounds: 10 Jumping Squats 10 Calorie Row 1 Rope Climb Met-con 3 Rounds: AMRAP 4 Minutes 7 Overhead Squats 115/85lbs 21 Double Unders Rest 2:00

January 11, 2020 Warm-up 3 Steady Rounds: Row 250m 15 Banded Good Mornings 10 Dumbbell Push Press 5 Strict Ring Dips Olympic Push Press

4×4 @ 80% Met-Con AMRAP 15 Minutes Bike 1/.8k 30 Dumbbell Snatch 50/35lbs 15 Toes to Bar

January 12, 2020 Warm-up 2 Steady Rounds: 15 Light Snatch Balance 15 Chest to Bar Pull Ups 30 Calorie Row Accessory With a partner (or rest at least 1:1) Accumulate Max Peg Board Climbs in 15 Minutes.

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