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Hammerhead Shark

Supported Single Arm ...

Standing Tricep Exten ...

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Workout

Mayhem Affiliate 7/27/2022

Warm Up

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
7 min AMRAP
1 round of Rowling
(5 max burpee penalty)
4 Power Snatch (empty bar - build across)
5 Down Dog/Seal Pose Transitions

2. Workout Prep
1 set:
With partner
100m Row (each)
5 Power Snatch

Workout

Hammerhead Shark (4 Rounds for reps)

Freedom (RX'd)
Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/sametime)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-

Independence
Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/sametime)
Max Power Snatch
Set 1: 75/55
Set 2: 95/65
Set 3: 115/80
Set 4: 135/95
Rest 1:00 between sets

Liberty
Teams of 2
3:00 Amrap (4 sets)
400/350m Row (each/sametime)
Max Dumbbell Snatch (light)
Rest 1:00 between sets

** TARGET SCORE **
Target number of reps each set:
Set 1: 25+ Reps
Set 2: 20+ Reps
Set 3: 15+ Reps
Set 4: 10+ Reps

Minimum number of reps before scaling
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 10 Reps
Set 4: 5 Reps

* See Coaches Notes for Limited
Equipment and Large Class Option

Accessory

Supported Single Arm DB Row (4 sets: 12 reps)

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

Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Supported Single Arm DB Row
https://youtu.be/QBjaGx8mS1o

Standing Tricep Extension w/ band (4 sets: 10 reps)

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

*Build to a moderate weight, stay the same or build across sets

Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

Cooldown

1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)

[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Warm Up

Mayhem Ready: Daily Maintenance 10Mins JerryWest Hamstrings

https://youtu.be/vItoAPJAlmA

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

Whiteboard:

Wednesday, July 27, 2022

Male Clients

Jeffrey
Grigg

Wednesday 6AM CrossFit

57 Total Reps

Female Clients