Mayhem Affiliate 10/20/2022

Peninsula CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. 3 sets:

1:00 Machine

5 Kip Swings

10 Alternating V-ups

*Warm up Power clean and build to weight.

2. Workout Prep

With Partner

2 sets:

5 Synchro Toes to Bar

2 Power Cleans (each/)

Workout

Metcon (Time)

“April 15, 1912”

Compete:

Teams of 2

50 Synchro Toes to Bar

50 Power Cleans (155/105)

50 Synchro Toes to Bar

Fitness:

Teams of 2

50 Synchro Hanging leg raises

50 Power Clean (135/95)

50 Synchro Hanging leg raises

Wellness:

Teams of 2

50 Synchro Hanging Knee Raises

75 Dumbbell Cleans (light)

50 Synchro Abmat Sit ups

Target time: 9-11

Time cap: 15 minutes
Individual Option:

50 Toes to Bar

25 Power Cleans (155/105)

50 Toes to Bar

Accessory

DB Good Mornings (4 sets of 10 reps)

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

DB Good Mornings
https://youtu.be/7T_cWbUzMwM

Seated Arnold Press (4 sets of 10 reps)

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

Seated Arnold Press
https://youtu.be/D07XHj7G7iA

Cooldown/Mobility

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose

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