Mayhem Affiliate 12/19/2022

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

1. Hip Halo Warm-Up

-into-

6 min AMRAP

30 sec bike/row (mod pace)

3 Dumbbell Squats (light/moderate)

3 Dumbbell Shoulder to Overhead

3 Dumbbell Thrusters

2. Workout Prep

2 sets:

5/4 Calorie Bike/Row

2 Dumbbell Thrusters (workout weight)

Workout (8 Rounds for time)

“It’s Beginning to Look a Lot Like Christmas”

Compete:

Every 3:00 (8 sets)

15/12 Cal Bike (Or 21/16 Cal Row)

10 Dumbbell Thrusters (50s/35s)

Fitness:

Every 3:00 (8 sets)

12/10 Cal Bike (Or 16/14 Cal Row)

10 Dumbbell Thrusters (35s/25s)

Wellness:

Every 3:00 (8 sets)

10/8 Cal Bike (Or 14/12 Cal Row)

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press (light)

Target time: 60-75 seconds

Time cap each set: 90 seconds

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

Accessory: Strict Pull-ups (Checkmark)

Every min (10 mins):3-5 Strict Pull-Ups

(Optional: 1-second pause at the top with a 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

Add 1-2 reps or go up to the next scaling progression from last time.