Public Whiteboard

Components

Bull McKinney

The Bull

Metcon

Settings

Workout

Mayhem Affiliate 07/21/2023

Announcements

We are currently on week 7 of 8 on our barbell cycle.
Don't forget about the monthly challenge! Accumulate 5 minutes in the bottom of the squat position each day. Challenge runs July 3rd thru July 28th. Login to the Mayhem Monthly Challenge class to record your progress.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
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, 2-3 Times through
Focus on footwork and finishing the pull

2. Workout Prep
3 sets:
10 Double Unders
2 Power Snatch (build in weight)

Workout

WOD: Bull McKinney (Time)

Teams of 2

800m OH Carry (45/25# plate)

- into

150 Cal Row

100 T2B

50 Synchro Burpee Box Step Ups, 24,20/16"

- into

800m OH Carry (45/25# plate)

In honor of Jamie Graham (father of member Jet Graham) who passed on May 3rd 2023.

He will forever be a dear friend, warrior and fellow crossfiter...a true inspiration to all who knew him.

WOD2: The Bull (Time)

50 T2B

24 Power Cleans, 155/105 | 135/95

330 Squats

441m OH Carry, 45/25# plate

KIKR

KIKR: Metcon (Time)

Weighted (elbows & toes) Plank Hold, 45/25# plate

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

Upgrade Your Abs Upgrode Your Life

Whiteboard:

Friday, July 21, 2023

Male Clients

Dallas
Hindman

9:00 AM CrossFit

34:51

Johnny!!! carried me

Johnny
Whisman

9:00 AM CrossFit

34:51

With the Big D and do mean Dallas

Derick
Friend

5:30 PM CrossFit

41:32

Gary
Glass

12:00 PM Open Gym