Mayhem Affiliate 10/28/2022

Peninsula CrossFit – CrossFit


Warm-up (No Measure)

1. Hip Halo and Banded 7’s


6 min AMRAP

30-sec skipping/plate steps

5 Wall balls (focus on breathing/arm cycling)

5 Kip Swings/situps

5 Hips to Bar/ring rows

2. Workout Prep

3 sets:

5 Wall Balls/wall ball thrusters

10 Double Unders/plate steps

3 Kipping Pull-ups/Ring rows

(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up)


Metcon (Time)

“Gomez Addams”


150 Wall Balls (20/14) (10’/9’)

300 Double Unders

30 Muscle Ups (Or 60 Chest to Bar)

** Partition as desired **


120 Wall Balls (16/12) (10’/9’)

200 Double Unders

20 Muscle Ups (Or 40 Chest to Bar)


10 rounds

10 Wall Ball Thrusters (light)

20 Plate Steps

5 Ring Rows

Target time: 16-18 minutes

Time cap: 22 minutes


Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.)

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

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

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.


Cooldown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)