Mayhem Affiliate 06/06/2023

June 6, 2023

CrossFit Armed – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep

3 sets:

100m Run (Build up to 80% of sprint speed)

-rest 1 minute between sets-


Workout (10 Rounds for time)

Big Bird


10x100m Sprint (Or 8x25ft Shuttle Run)

-Every 3:00-


10x50m Sprint (Or 4x25ft Shuttle Run)

-Every 3:00-

Target time each set: Sub 20 seconds

Time cap each set: 40 seconds

Skills and Drills

Metcon (Checkmark)

Rope Climbs: Week 6 Day 1


Every minute (10:00)

2 Rope Climbs


Every minute (10:00)

1 Rope Climb


Every minute (10:00)

2-3 Zombie Rope Climbs

Alternate Option:

Every minute (10:00)

5 Strict Pull Ups + 5 Hanging Knee Raises

modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.


Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)


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