- 41 South Cedar Ave, Suite A
- Cookeville, TN 38501
- CrossFitMayhem@gmail.com
05/13/2013
13
Shoulder Press
(3-3-3-Max-3-3-3)
50%/3, 60/3, 70/3, 80/Max Reps then back down
Conditioning (Time)
21-15-9
Back Squat 225/135
Box Jumps 30/24
Ruffner/Yoder Hero WOD
4
Main – CrossFit
Conditioning (Time)
2 Rounds
34 – Toe 2 Bar
26 – Pull Ups
64 – Air Squats
15 – Wall Balls (20/14)
8 – Thrusters (95/65)
49 – Abmat Situps
Cash Out
101 – Burpees
05/10/2013
6
Photo by Hillary Froning Photography
Front Squat (5-5-5-Max-5-5-5)
45%/5, 55/5, 65/5, 75/Max Reps
Then Back Down
Conditioning (Time)
Post Time and weight
3 Rounds
10 Deadlift
20 Box Jumps (30/24)
Skill: Muscle-ups
Work on muscle-up technique.
05/09/2013
8
CrossFit Games 2012
Strength
Power Snatch
Reps: 3-3-3-3-3-3
Touch & Go
Conditioning (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
50′ 1 Arm OH Walking Lunge (50/25)
(Kettlebell or DB/ Alternate Arms each Round)
15 Burpee
10 Pull Ups
05/08/2013
4
Skill Work
Rope Climb
15 Minutes of rope climb skill work
Workout
21-15-9
Overhead Squat (115/75)
KB Swing (70/53)
05/07/2013
7
Photo by Hillary Froning Photography
TEAM MAYHEM -
Lauryn Lax put together a nice article together on the men and women who are competing on the team for CrossFit Mayhem. Read it on the CrossFit Games site.
Strength
Shoulder Press (5-5-5-Max-5-5-5)
45%-5 reps, 55%-5 reps, 65%-5 reps, 75%-Max Reps, then back down
–Then–
5 rounds
20 Ring Dips or Push Ups
20 GHD Sit Ups
05/06/2013
1
Strength
Squat Clean
3-3-3-3-3-3
Touch & Go
– Then –
10 Rounds
250m Row
50 Double Unders
05/04/2013
2Main – CrossFit
Conditioning (AMRAP – Rounds)
10 Rounds (New round starts every 3 Min)
12 Calorie Row
15 KB Swings
20 Situps
(Pick a Weight for the KB that you can do all 15 on the first round…) If you don’t finish a round in the 3 min cap, it turns into a 30 min AMRAP)
05/02/2013
13
Photo by Hillary Froning Photography
Strength
Front Squat (3)
3 sets of 10 reps
At 50%, 60%, 70%
(Sorry… I had that backwards, I think this looks better and more self explanatory)
– Then –
5 sets of each/alternating movements
30 sec work/30 sec rest
Front Squat (115/75)
Air Dyne or Row for Calories
Example: Front squat for 30 seconds (AMRAP), rest 30 seconds, Air Dyne or Row for Calories for 30 seconds, rest 30 seconds = 1 set.
