Mayhem Affiliate 11/05/2022

Peninsula CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Banded 7’s Warm Up

-into-

3 sets:

5 Empty Bar Bench (slow and controlled) – building

5 GHD’s/Vups/Situps

2. Workout Prep with partner

2 sets each:

3 Bench Press (at workout weight)

3 GHD’s/Vups/Situps

Workout

Metcon (Time)

“Bamm-Bamm Rubble”

Teams of 2

Compete:

7 rounds

20 Bench Press (155/105) (split up)

15 GHD Sit Ups each (Or 20 Alternating V-ups)

(Partner not completing ghd’s/vups is holding a plank (elbows))

Fitness:

7 rounds

20 Bench Press (115/80)

10 GHD Sit Ups each (Or 14 Alternating V-ups)

(Partner not completing ghd’s/vups is holding a plank (elbows))

Wellness:

7 rounds

20 Bar pushups

15 Sit Ups each (partner not completing sit ups is holding a plank (elbows))

Target time: 20-24 minutes

Time cap: 28 minutes

Accessory

Metcon (Checkmark)

Mini-Pump – Upper Body Posterior

2-4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

12 Double DB Standing Bent Over Row @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t round-
Lat Pulldowns – Neutral Close Grip

Double DB Standing Bent Over Row

Barbell Skull Crushers

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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