THREE HOUR MAYHEM II: Friday, July 3, 2015

Class runs from 9-12 a.m. 

Below is the minute by minute breakdown:

0-10 Soft Tissue

10-20 Mobility

20-30 Barbell Warm-Up

30-50 Hang Snatch + Overhead Squat

Work up to heavy sets: 4x 1 Hang Snatch + 3 Overhead Squats

50-55 Walk 400m

55-85 Pause Clean + Front Squat + Press/Push Press/Jerk

  • Work up to heavy sets: 3x 1 Pause Clean + 2 Front Squats + 1 Press (90% of Press)
  • Work up to heavy sets: 3x 1 Pause Clean + 2 Front Squats + 2 Push Press (80% of PP)
  • Work up to heavy sets: 3x 1 Pause Clean + 1 Front Squat + 1 Split Jerk (75% of Split Jerk)

Less experienced lifters will work off the rack and skip the clean/pause clean, as well as the split jerks.

85-90 400m Walk

90-110 Back Squat

  • 6x2 @ 75% of 1 RM

110-115 400m Walk ... This is a great place to stop if you've had enough for the day.

115-145 Circuit Training: 3x

  • 8-12 Ring Rows
  • 8-12 Bench Press
  • 8-12 Good Mornings
  • 8-12 Strict Toes to Bar (Sub Leg Raises)
  • 20-30 Heavy Russian KB Swings
  • 1-2 minute rest

145-155 Equipment Clean Up

155-165 800m Walk/Jog

165-180 Mobility, Stretching, and Soft Tissue Work 

Anna Lai. 9 months of CrossFit, 4 minutes off her Fran time in less than 2 months!  Photo: Rafael Vega

Anna Lai. 9 months of CrossFit, 4 minutes off her Fran time in less than 2 months!  Photo: Rafael Vega

PROJECT BREAKDOWN DAY 94: Wednesday, July 1, 2015

(A) Soft Tissue

(B) Eyes Shut GymNASTY Mobility

(C) Eyes Shut Barbell Drills: Press, Push Press, Front Squat, Thrusters

(D) Warm Up Thrusters and Pull Ups for ...

(E) FRAN

21-15-9
Thrusters 95/65
Pull Ups

(F) Snatch Balance Perfect Reps w/ Barbell 6x3

(G) Circuit Training. 4x10-15:

  • Palms Out Barbell Rows x8-12
  • Snatch Grip Press x8-12
  • Bench Reverse Hypers x8-12
  • Russian Plate Sit Ups x8-12

(H) Cool Down Jog

Christina. Eyes shut snatch balance.  Photo: Rafael Vega

Christina. Eyes shut snatch balance.  Photo: Rafael Vega