Mayhem Affiliate 12/16/2022

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Banded 7’s

-into-

6 min AMRAP

5 Sumo Deadlift High Pulls (empty bar – build across)

5 Push Press (empty bar – build across)

5 Kip Swings/Scap pullups

5 Kipping Pull-ups/Ring rows

2. Workout Prep

1 set:

3 Shoulder to Overhead

3 Pullup variation

3 Sumo Deadlift High Pull

Workout (Time)

Tanner

Compete:

5 Rounds

15 Shoulder to Overhead (95/65)

12 Chest to Bar Pull Ups

9 Sumo Deadlift High Pulls (95/65)

Fitness:

5 Rounds

15 Shoulder to Overhead (75/55)

12 Pull-ups

9 Sumo Deadlift High Pulls (75/55)

Wellness:

5 Rounds

12 Dumbbell Push Press (light)

10 Jumping Pull-ups/Ring rows

8 Kettlebell Sumo Deadlift High Pulls (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Accessory (AMRAP – Rounds)

Mini-Pump – Lower Body Push/Pull

1-3 Rounds

10 DB Good Mornings @ moderate weight

10 Single Leg DB Hip Thrust @ moderate weight

15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

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

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