Mayhem Affiliate 12/20/2022

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

1. 2 rounds:

20sec Jumping Jacks

20sec Mountain climbers

20sec Squats

Burgener Warm Up

(Snatch) + Skill Transfer (if time allows)

Strength

3 Position Power Snatch (Ground, Below the Knee, Above the Knee)

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

Workout

Workout Prep:

1 set

10 Double Unders

5 Sit Ups

Workout (Time)

“Rockin’ Around the Christmas Tree”

Compete:

“Bad Annie”

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

Fitness:

80-60-40-20-10

Double Unders

40-30-20-10-5

Sit-ups

Wellness:

100-80-60-40-20

Single Unders

25-20-15-10-5

Sit-ups

Target time: under 8 minutes

Time cap each set: 14 minutes

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back