Public Whiteboard

Components

Snatch

Snatch Grip Deadlift

Metcon

Diane Bailey

Workout

Mobility

800m Run

Handstand Accessory

Settings

Workout

Mayhem Affiliate 05/02/2023

Announcements

This is week 6 of 9 on our Olympic Barbell cycle.
New monthly challenge begins May 1st, running through May 27th. Record a 50 cal workout on the bike 3 days a week to be considered for the winning prize. Log into theMayhem Affiliate - Monthly Challengeclass to get more info.
Check your email for info on the CRUSH summer program, classes begin June 6th.
Murph workout will be held Saturday May 27th, andMonday, May 29th.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation:
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer Exercises
* 10 minutes with a PVC or Empty Barbell

2. Strength
3x1 Snatch

3x3 Snatch Grip Deadlifts

3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
5 Double Dumbbell Strict Press
5 Pike Push Ups
3 Strict Handstand Push Ups

Strength

Snatch

The Snatch

3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch

* Rest 60-90 seconds between sets

Snatch Grip Deadlift

3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch

* Rest 60-90 seconds between sets

Workout

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 20

20 Cal Row

10 Double Unders

* Increase by 10 DU each round

WOD: Diane Bailey (Time)

Freedom (RX'd)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)

This is an official Mayhem Benchmark workout, so get after it!

RX
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups

Scaling Options:

RX Diane:
21-15-9
Deadlift (225/155)
Handstand Push Ups

More Scaled Option:
21-15-9
Dumbbell Deadlift (light)
Push Ups

Target time: 5-7 minutes
Time cap: 10 minutes

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

COMP: Workout (Time)

21-15-9
Deadlift (315/205)
Strict Handstand Push Ups

Post Workout

KIKR: 800m Run (Time)

Max Effort 800m Run

Simulate Intensity with Breath Hold

ACC: Handstand Accessory (Checkmark)

3 Rounds

10 H.S. Shrugs

15 H.S. Shoulder Taps

15 PVC Lift Offs

Whiteboard:

Tuesday, May 02, 2023

Male Clients

Cole
Park

9:00 AM CrossFit

1 x 1 @ 205 lbs

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 175 lbs

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 165 lbs

Carlos
Gonzalez

5:30 PM CrossFit

1 x 1 @ 135 lbs

Heath
Arnold

5:30 PM CrossFit

1 x 1 @ 125 lbs

Adam
Bulleigh

5:30 AM CrossFit

3 x 1 @ 95 lbs

Private

6:30 PM CrossFit

1 x 1 @ 95 lbs

Luke
Reed

5:30 PM CrossFit

1 x 1 @ 95 lbs

Female Clients

Shelby
Brennan

9:00 AM CrossFit

1 x 1 @ 115 lbs

Kristin
Curd

12:00 PM Open Gym

1 x 1 @ 110 lbs

Renee
Johnson

5:30 PM CrossFit

1 x 1 @ 105 lbs

Not 85% Elbow not having it today

Nicole
Whisman

5:30 PM CrossFit

1 x 1 @ 75 lbs

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 70 lbs

Teri
Baker

9:00 AM CrossFit

3 x 1 @ 55 lbs

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 55 lbs

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 55 lbs

Sherry
Jackson

6:30 PM CrossFit

1 x 1 @ 55 lbs

Deb
Davis

6:30 PM CrossFit

1 x 1 @ 50 lbs

Daniela
Mendes

9:00 AM CrossFit

3 x 3 @ 45 lbs

Still working on the technique