New Ulm CrossFit – Mayhem
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Weighted Pull-ups (5 x 6 Rest 2-2:30)
Bent Over Row (4 x 10 Rest 1-1:30)
Reverse Grip Lat Pulldown (4 x 10 Rest 1-1:30)
Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an underhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Double DB Incline Row (4 x 10 Rest 1-1:30)
Focus: Setting an incline bench to 40 degree angle from parallel (or incline of athlete’s preference), brace chest/abdomen against bench. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.
Double DB Skull Crushes (4 x 10 Rest 1-1:30)
Seated Tricep DB French Press (4 x 10 Rest 1-1:30)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
15 Calorie Bike Erg
10 Strict Handstand Push Ups
Target Rounds: 7+
Minimum Rounds before scaling: 5
STIMULUS and GOALS
How to Pace: STEADY! 10 minutes of bike and handstand push ups will have it’s highs and lows. Bike should be the cardio push, while the handstands should be the grind/recover the heart rate station. Goal should be to establish a pace early and see if you can hold on. We would like to see 1 round every 75-90 seconds.
How it should Feel: MUSCLE ENDURANCE! Upper and lower body will alternate being under duress. Both can be pushed but be smart on when to adjust pace.
WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be around 75%. Sit or stand, just keep the legs moving and relax the shoulders. Goal time should be sub 50 seconds while winding down the last 2-3 calories to steady the heart rate.
Strict Handstand Push Ups: 2-3 sets tops! Remember to never rest at the bottom and keep reps moving to lesson time under tension on the upper body. Scale reps and movement to keep the stimulus.
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)