Public Whiteboard

Components

Paused Front Squat

Strict Weighted Chin up

Metcon

Settings

Workout

Mayhem Affiliate 6/20/2022

Time Frame Intro: 0:00 - 3:00 Warmup: 3:00 - 13:00 Strength: 13:00 - 30:00 Workout: 30:00 - 50:00 Cooldown: 50:00 - 52:00 Cleanup: 52:00 - 54:00 Mobility: 54:00 - 60:00 TARGET SCORE ● Target time: 8-10 minutes ● Time cap: 14 minutes

Warm up
PRE-CLASS: Hip Halo Warm-up

IN-CLASS
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 hang Power Cleans
10 Alternating V-Ups

S-A: Paused Front Squat (2 Pause Front Squats x 5 sets @70% of 1RM)

* Rest as needed between sets *

S-B: Strict Weighted Chin up (3 Strict Weighted Pull-ups x 5 sets @65% of 1RM)

* Rest as needed between sets *

Metcon (Time)

21-18-15-12-9-6
Hang Power Cleans (95/65)
Calorie Assault Bike
(Women Calories: 16-14-12-10-8-6)

Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

MayhemReady MobilityTestHipExtension

Whiteboard:

Monday, June 20, 2022

Male Clients

Brian
Bunk

CrossFit:: 6:00AM

5 x 2 @ 225 lbs

Sung
Hong

CrossFit 4:30PM

5 x 2 @ 225 lbs

Bryce
Kuehl

CrossFit:: 6:00AM

5 x 2 @ 195 lbs

Anthony
Huff

CrossFit 4:30PM

5 x 2 @ 180 lbs

Alex
McCarty

CrossFit 4:30PM

5 x 2 @ 155 lbs

Caleb
Karrels

CrossFit:: 6:00AM

5 x 2 @ 135 lbs

Female Clients

Alana
Witulski

CrossFit 4:30PM

5 x 2 @ 145 lbs

Private

CrossFit 4:30PM

5 x 2 @ 145 lbs

Catherine
Whiting

CrossFit: 8:00 AM

5 x 2 @ 105 lbs

Dawn
Huff

CrossFit: 8:00 AM

5 x 2 @ 105 lbs

Emily
Hayes

CrossFit:: 6:00AM

5 x 2 @ 100 lbs

Lucy
Streich

CrossFit: 8:00 AM

5 x 2 @ 90 lbs

Private

CrossFit: 8:00 AM

5 x 2 @ 67 lbs

Betty
Fowler

CrossFit:: 6:00AM

5 x 2 @ 65 lbs