The Mayhem Masters Program will prepare Masters Athletes (ages 35 to 70) for the Open, Masters Qualifier, and CrossFit Games Masters Division. Like the Mayhem Competitors, Mayhem Masters will take a step back to focus on skill development, strength development, and engine building. The main difference is the Mayhem Masters will scale back some of the loading and volume to allow the recovery that Masters athletes need.

  • Access to Rich’s daily programming
  • Wodify account for tracking and logging workout results.
  • Starting at $50/month
  • If you already have a Wodify account at another gym, you can use the same email to sign up for the What’s Rich Doing? program.

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DAY 1

Conditioning:
Assault bike: 
4 rounds:
25 calories
-Rest :45-
20 calories
-Rest 0:45-  
15 calories
-Rest 2:00-
*The goal is to increase your pace within each round. For example: the 20 cal section should be at a faster pace than the 25 cal section. And the 15 cal section should be at a faster pace than the 20 cal section.

Weightlifting:
Power Snatch  (7x2)
*7 working sets of 2 reps (not Touch n' go), increasing weight with each set.
Back Squat  (4x10)
*4 working sets of 10 reps. Increasing weight each set.

Session 2

Warm Up:
3 rounds
20 cal row
15 suitcase deadlifts (each side)
10 inch worm

Workout:
For Time:
3 Rounds
15 deadlifts (185#/125#)
15 strict HSPU
- Rest 5:00 -
3 rounds:
12 deadlifts (245#/165#)
12 strict HSPU (2" deficit)
- Rest 5:00 -
9 deadlifts (275#/185#)
9 strict HSPU (4" deficit)

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DAY 2

Session 1

Workout 1:
2K row (+6-8 sec slower than your 2K PR pace)
- Rest 3:00 -
Squat clean EMOM (2 reps per min)
* start at 70% and add 10# until failure
- Rest 3:00 -
1K row (hard effort)

Workout 2:
40 Toe-to-bar
40 ab mat sit-ups
40 GHD

Session 2

Warm Up:
20/15 cal row
15 suitcase deadlifts (each side)
10 inch worms

Workout:

For Time:
3 Rounds
15 deadlifts (185#/125#)
15 strict HSPU

- Rest 5:00 then continue directly into the next metcon -
*Masters 55-70 yrs: weight (135#/95#)

3 Rounds
12 deadlifts (245#/165#)
12 kipping HSPU (2" deficit)

- Rest 5:00, then continue directly into next metcon - 
*Masters 55-70 yrs: (185#/125#)

3 rounds
9 deadlifts (275#/185#)
9 kipping HSPU (4" deficit)
*Masters 55-70 yrs: (225#/155#)