*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 Challengeprogram 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.
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 pull2. Strength PrepAthletes 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 3x3 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 Prep2 sets:3 Dumbbell Front Squats (build-in weight)3 Toes to Bar2 Burpee Over Dumbbell
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch* Rest 60-90 seconds between sets *
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch* Rest 60-90 seconds between sets *
14 CAP
7 Rounds
40 Single Unders | RX+ DU's
20 Lunges
10 Push-Ups
14 Cap3 Rounds
RX30 Dumbbell Front Squats (25s/15s)15 Toes to Bar10 Burpees over Dumbbell
RX+30 Dumbbell Front Squats (35s/25s)20 Toes to Bar10 Burpees over Dumbbell
Scaling Idea:30 Med Ball Front Squat (light)20 Hanging Knee raises10 Up Downs
Target time: 9-11 minutes
Target Time Per Round: 3:00-3:30If dumbbells are unavailable, chose a single dumbell at 2x the weight (50/30 RX - 70/50 RX+).
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
14 Cap
3 Rounds
30 Dumbbell Front Squats (50s/35s)20 Toes to Bar10 Burpees over Dumbbell
Tabata Bike, 20-10