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Components

Barbell Curl 21's

Body Weight Mostly

Workout

Competition Workout

Tabata Pushups

Mobility

Settings

Workout

Mayhem Affiliate 08/01/2023

Announcements

New 8 Week barbell cycle starts next week. This cycle is designed to help gain strength and consistency in the Olympic lifts with added power lifts mixed in. We will work on the Snatch (squat), Clean (squat), and Push Jerk. Strength will be held to just 3 days a week, with two lifts performed on 2 of the days and a single power lift on the 3rd.

Crossfit Games are this week, August 1st - 8th. Check it out online!

Warm-up (No Measure)

1. Movement Prep/Activation
1 Round Through
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
100m jog
10 sec handstand hold
10 yd bear crawl

2. Workout Prep
1 set
4x25ft Shuttle Run
10 Walking Lunge Steps
10ft Handstand Walk

Warm-up

Strength/Accessory

Barbell Curl 21's

*Rest 1:00-1:30 b/t sets

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.

Barbell Curl 21's

3 sets: 21 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Workout

BWM: Body Weight Mostly (AMRAP - Reps)

EMOM 20

Min 1: 30 Double Unders

Min 2: 10 T2B

Min 3: AMRAP Bike

Min 4: Rest

WOD: Workout (AMRAP - Rounds and Reps)

AMRAP 20

RX
400ft Shuttle Run (16x25ft)
33 Stationary Forward Lunge
3 Wall Walks

RX+
25ft Handstand Walk

Target number of Rounds: 7+ Rounds

COMP: Competition Workout (AMRAP - Rounds and Reps)

AMRAP 20

400ft Shuttle Run (16x25ft)
33 Stationary Forward Lunge
50ft Handstand Walk

Post Workout

KIKR: Tabata Pushups (AMRAP - Reps)

20-10

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

Get To Know The Splits Machine

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, August 01, 2023

Male Clients

1

Carlos
Gonzalez

5:30 PM CrossFit

3 x 21 @ 75 lbs

2

Tom
Wynn

5:30 PM CrossFit

3 x 21 @ 65 lbs

3

Andrew
Austin

5:30 PM CrossFit

3 x 21 @ 45 lbs

3

Keith
Green

6:30 PM CrossFit

3 x 21 @ 45 lbs

3

Kyle
Ppool

5:30 PM CrossFit

3 x 21 @ 45 lbs

3

Tony
Sterk

5:30 PM CrossFit

3 x 21 @ 45 lbs

3

Vinay
Penumatsa

5:30 AM CrossFit

3 x 21 @ 45 lbs

4

Chris
Emert

9:00 AM CrossFit

3 x 21 @ 35 lbs

Female Clients

1

Dani
Truitt

5:30 PM CrossFit

3 x 21 @ 50 lbs

2

Kristin
Curd

12:00 PM Open Gym

3 x 21 @ 45 lbs

3

Misty
Lingnau

5:30 AM CrossFit

3 x 21 @ 40 lbs

4

Alex
Lingnau

5:30 PM CrossFit

3 x 21 @ 35 lbs

4

Billie
Johnson

6:30 PM CrossFit

3 x 21 @ 35 lbs

4

Brooke
Lauer

5:30 AM CrossFit

3 x 21 @ 35 lbs

4

Candy
Wickham

9:00 AM CrossFit

3 x 21 @ 35 lbs

4

Laura
Clark

5:30 AM CrossFit

3 x 21 @ 35 lbs

4

Nicole
Whisman

9:00 AM CrossFit

3 x 21 @ 35 lbs

4

Sherry
Jackson

6:30 PM CrossFit

3 x 21 @ 35 lbs

5

Dainelle
Herl

5:30 PM CrossFit

2 x 21 @ 40 lbs

5

Heidi
Messer

5:30 PM CrossFit

1 x 21 @ 45 lbs

2 sets 35lbs