Gymnastics Skill – Dips
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Holds
EVENT FIVE – MAYHEM CLASSIC (RX+)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
RX: 30 C2B’s
FX: 30 Jumping Pull Ups
HYROX CLASS ( 9 AM)
Back Squat – Week 6
20 Rep Back Squat (weight increased from last week)
EVENT ONE – Mayhem Classic
3 rounds
400m Run
20 Burpee Jumps (30/24)
40 Single Dumbbell Squats (50/35)
FX: 35/25
HYROX CLASS ( 9 AM)
if that makes sense Workout
Score Reps
Team of 2.
30 min EMOM for reps:
Min 1: Row (50 M = 1 Rep)
Min 2: Sled push (25 feet=1 Rep)
Min 3: Ski erg (50 M=1 Rep)
Min 4: D-Ball Carry (50 Feet=1 Rep)
Min 5: Shuttle runs (50 Feet= 1 Rep)
CROSSFIT CLASS ( 10:15 and 11:30)
Power Clean
Take 12 minutes to find a heavy 3 rep power clean.
MR. FOX
Teams of 2
100/80 Calorie Row
50 Box Jump Overs (40/30)
15 Power Cleans (225/155)
50/40 Calorie Row
20 Box Jump Overs (40/30)
10 Power Cleans (225/155)
Time Cap: 22 Minutes
RX 185/125
FX 155/105
DIGNAN
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
FX: 65/45, 14/10 Wall Ball
MAYHEM MINI-PUMP – LEGS AND CORE
3 rounds:
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Bench Press
Week 5:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
ROYAL TENENBAUM
(RX+)
3 sets:
3-2-1
Legless Rope Climbs (or 12-9-6 Strict Pull Ups)
8 Strict Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
RX: Kipping HSPU’s
FX: Box HSPU’s or Strict Press from L-sit position, 75 singles
Squat Clean and Jerk
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+
Deputy Kovacs
250/200m Row
150ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
125ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
100ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
75ft Single Dumbbell Walking Lunge (70/50)
250/200m Row
50ft Single Dumbbell Walking Lunge (70/50)
RX: 50/35
FX: 35/25
Time Cap: 15 Minutes
Zissou (RX+)
Teams of 2
3 sets (each/1:1)
50/40 Calorie Air Bike
RX (40/32)
FX (30/24)
Target time: Sub 3:30 for all 3 sets
Time cap: 4:00
Overall time cap: 24:00
Back Squat
20 Rep Back Squat (weight increased from last week)
Smurphy
800m Run
2 Rounds
20 Pullups
40 Pushups
60 Air Squats
800m Run
Time Cap: 22 Mins
RX: Partitioned during the rounds
FX: Banded or jumping pull ups,
HYROX CLASS (9 AM)
3 Rounds for time:
10 D-ball over the shoulder
800m Run
30 Push-ups
800m Run
45 Air squats
FX: 600 Meter Run
Time cap = 35 min
CROSSFIT CLASS (10:15 and 11:30 AM)
CREEDENCE CLEARWATER REVIVAL
Freedom (RX)
Teams of 2
4 Rounds (24 minutes)
Partner 1:
3:00 AMRAP
30 Double Unders
10 Toes to Bar
Partner 2: max distance Row
Then Switch
Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.
Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.
FX: 45 Single unders or 30 seconds of double under practice, 10 Knees-to-chest
rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.
MAYHEM MINI-PUMP – Glutes:
3 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Back Rack Box Step-Ups (each side) @ moderate weight
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
BENCH PRESS – Week 4
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
FLEETWOOD MAC
(RX+)
10-9-8-7-6-5-4-3-2-1
Devils Press (50s/35s)
100m Run after each set
RX (35/25)
FX (25/15)
Time Cap: 16 Minutes