Mayhem Affiliate 06/14/2023

June 14, 2023

CrossFit Armed – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

8 min AMRAP

30 sec Row (easy)

20 sec Row (mod)

10 sec row (hard)

4 Up-downs to seal pose + step/jump over rower

2 Double Dumbbell Snatch (lightweight – build across)

2 Double Dumbbell Clean and Jerk (lightweight – build across)

2. Workout Prep

1 set:

5/4 Calorie Row (workout pace)

2 Burpee Over Rower

2 Double Dumbbell Ground to Overhead


Workout (5 Rounds for time)


Freedom (RX’d)

5 sets (1 Set every 4 minutes)

15/12 Calorie Row

12 Burpee Over Rower

9 Double Dumbbell Ground to Overhead (50s/35s)

(KG conv: 22.5/15)


5 sets (1 Set every 4 minutes)

12/10 Calorie Row

10 Burpee Over Rower

8 Double Dumbbell Ground to Overhead (35s/25s)

(KG conv: 15/10)


5 sets (1 Set every 4 minutes)

10/8 Calorie Row

10 Up Downs

10 Dumbbell Clean and Jerks (light)

Target time each set: 1:45-2:00

Time cap each set: 2:45


GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.

GHD Hip Extension
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Bottom-Up Single Arm Standing KB Press

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets


Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)


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