Crossfit Mayhem – Mayhem 60

January 1, 2020

Warm-Up

3 Rounds:
2:00 Cardio Machine
10 Single Leg Pistols to Low Box (R/L)
10 Single Leg Glute Bridges (R/L)
1:00 HS Hold

Accessory

3 sets:
15 Weighted Glute Bridges
5 Turkish Get Ups (Right Arm/Left Arm)
100 Meter Sled Drag (facing away from sled, or sled behind you)

January 2, 2020

Warm-Up

3 Rounds:
2:00 Row
10 Barbell Muscle Snatch
10 Strict Pull Ups
10 Barbell Clean and Shoulder Press
20 Ring Rows

Accessory
16:00 For Quality:
20 Cossack Squats
10 Dumbbell Sotts Press (R/L)
15 Plate Tricep Extensions
15 Single Leg Calf Raises (R/L)
January 3, 2020

Warm Up

3 rounds
30 calorie ski erg
10 single arm dumbbell shoulder press R/L (moderate)
30 v ups
10 upright row R/L (moderate)

Accessory Work

Single arm farmers carry

4x75m (Moderate weight)
Single arm Overhead Carry
4x75m (Moderate weight)

January 4, 2020

Warm Up

3 rounds
20 cal bike
10 windmill R/L
10 Strict toes to bar
10 Single leg RDL R/L

Accessory Work

4 sets
10 weighted box step up
10 Glute ham raise

January 5, 2020

Warm Up

Workout Definition

3 rounds:
200m Jog or 1:00 High Knees
20 Single Leg RDLs
10 Dynamic Squat Stretch
I've seen things you've only seen in your nightmares!

Workout Definition

4 Sets:
AMRAP 3:00
30 Air Squats
10 Box Jumps or 15 Tuck Jumps
-Rest 1:00 B/T Sets-

I've seen things you've only seen in your nightmares! Advanced

Workout Definition

4 Sets:
AMRAP 3:00
10 Single Arm Thruster (Right Arm) 50/35
10 Box Jump or 15 Tuck Jump
10 Single Arm Thruster (Left Arm)
10 Box Jump or 15 Tuck Jump
-Rest 1:00 B/T Sets-

Accessory Work "Ab Burner"

Workout Definition

Tabata (:20 on/:10 off):

8 sets:
Sit Ups

Bonus Stretching

Workout Definition

1:00 Butterfly Stretch

1:00 Toe Touch Stretch
1:00 Pancake Stretch

January 6, 2020

Warm Up

Workout Definition

3 rounds:
40 Jumping Jacks
10 Step Back Lunges
5 Inchworms

There is no "ready"

Workout Definition

3 Sets for Max Reps:

1:30 Cossack Squats
1:30 Burpees
1:30 Jumping Alternating Lunges
-Rest 1:30 B/T Sets-

There is no "ready" Advanced

Workout Definition

3 Sets for Max Reps:

1:30 Alternating Devils Press (50#/35#)
1:30 Burpees
1:30 Jumping Alternating Lunges
-Rest 1:30 B/T Sets-

Athletes Notes

#WORKOUT STRATEGY & FLOW:

• All reps per set is your score. Alternating devils press + burpees + jumping alternating lunges =
score for set 1. I recommend that you count up from each movement. For example: if i do 20
cossack squats in one minute, I will then start at rep 21 for my first burpee.
• Try to keep the same amount of reps per set or more!

Accessory Work

Workout Definition

3 rounds:
10-15 Single Arm Tempo Bench or Tempo Push Up
20 Deadbugs (Controlled)
15 Single Leg Hip Bridges (R/L)

Athletes Notes
#WORKOUT STRATEGY & FLOW:

• The tempo bench/temp push up is a 4 second count down and a 4 second count up.

#DEMO VIDEOS:

• Deadbugs:
https://www.youtube.com/watch?v=YmU8u3Yc9NY&list=PLNmWOCEX1SUYV7qCD
21ZI4Xv2H9m739&index=7

Bonus Stretching

Workout Definition

5:00 Corpse Pose

*If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on
breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative
feelings that arise about yourself, the world, or others, let them go. Recognize that you are not
attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go.
Focus on your breath! Post in comments how it went!

January 6, 2020

Complete Rest Day

Workout Definition

Enjoy this day of rest! :)

January 7, 2020

Warm-up

3 Steady Rounds:

:30 Dead Hang from pull up bar

15 Dumbbell Front Squats 50/35s

Met-Con

5 Rounds:

8 Deadlift 185/135lbs

25 Double Unders

8 Power Cleans 185/135lbs

25 Double Unders
8 Push Jerk 185/135lbs

25 Double Unders

January 8, 2020

Warm-up

2 Steady Rounds:

20 Banded Good Mornings

15 Pull Ups

1k Bike

Met-Con

For Time:

15 Back Squats 225/155lbs

10/7 Calories on Bike

12 Back Squats

10/7 Calories on Bike

9 Back Squats

10/7 Calories on Bike

6 Back Squats

10/7 Calories on Bike

3 Back Squats

10/7 Calories on Bike

(Take bar from the rack.)

January 9, 2020

Warm-up

2 Rounds:

:60 Banded Glute Activation

50 Calorie Row

20 Hip Extensions

Met-Con

AMRAP 20 Minutes

Row 250/200m

15 Power Snatch 75/55lbs

2 Legless Rope Climbs

January 10, 2020

Warm-up

5 Steady Rounds:

10 Jumping Squats

10 Calorie Row

1 Rope Climb

Met-con

3 Rounds:

AMRAP 4 Minutes

7 Overhead Squats 115/85lbs

21 Double Unders

Rest 2:00

January 11, 2020

Warm-up

3 Steady Rounds:

Row 250m

15 Banded Good Mornings

10 Dumbbell Push Press

5 Strict Ring Dips

Olympic

Push Press
4×4 @ 80%

Met-Con

AMRAP 15 Minutes

Bike 1/.8k

30 Dumbbell Snatch 50/35lbs

15 Toes to Bar

January 12, 2020

Warm-up

2 Steady Rounds:

15 Light Snatch Balance

15 Chest to Bar Pull Ups

30 Calorie Row

Accessory

With a partner (or rest at least 1:1)

Accumulate Max Peg Board Climbs in 15 Minutes.

January 13, 2020

January 14, 2020

January 15, 2020

January 16, 2020

January 17, 2020

January 18, 2020

January 19, 2020

January 20, 2020

January 21, 2020

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January 31, 2020