Public Whiteboard

Components

Metcon

Settings

Workout

Mayhem Affiliate 6/15/2022

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7's Warmup
-into-
Hip Halo Warmup
-into-
7 min AMRAP:
30-sec Machine
5 GHD’s to parallel
5 Overhead Squats (empty bar - build across)
10-sec handstand hold
3-inch worms

2. Workout Prep
3 sets:
5 GHD’s
1 Wall Walk (half way)
3 Overhead Squats (build in weight)

Crossover Symmetry Activation (https://www.youtube.com/watch?v=Y80mRnwkGGk)

Banded 7s (https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem)

Workout

Metcon (Time)

Freedom (RX'd)

For Time:
30 GHD Sit Ups (Or V-Ups)
5 Wall Walks
30 Overhead Squats (95/65)
20 GHD Sit Ups (Or V-Ups)
5 Wall Walks
20 Overhead Squats (115/80)
10 GHD Sit Ups (Or V-Ups)
5 Wall Walks
10 Overhead Squats (135/95)

* Independence

30 GHDs (6in Riser) (Or V-Ups)
5 Wall Walks (halfway)
30 Overhead Squats (75/55)
20 GHDs (6in Riser) (Or V-Ups)
5 Wall Walks (halfway)
20 Overhead Squats (95/65)
10 GHDs (6in Riser) (Or V-Ups)
5 Wall Walks (halfway)
10 Overhead Squats (115/80)

* Liberty
30 V-Ups
100’ Bear Crawl
30 Goblet Squats (light)
20 V-Ups
100’ Bear Crawl
20 Goblet Squats (mod)
10 V-Ups
100’ Bear Crawl
10 Goblet Squats (mod-heavy)

Accessory

1 min forward fold (wide legs) (https://www.youtube.com/watch?v=vB5GtHh9l2Y)
1 min seal pose (https://www.youtube.com/watch?v=eln0jlSQkI0)
1 min trap smash with Barbell (each side) (https://www.youtube.com/watch?v=YMPtKMjWlR4)

Mayhem ready (https://www.youtube.com/watch?v=ebLCsfEhyt)

Whiteboard:

Wednesday, June 15, 2022

Male Clients