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    Crossfit Mayhem 60

    Uploaded by

    John Rose
    The document outlines the daily workouts for Crossfit Mayhem for the month of January 2020. It includes warm-up and accessory exercises for each date, consisting mainly of bodyweight movements, gymnastics, and Olympic lifts. The workouts focus on developing strength, power, mobility, and conditioning through circuits, AMRAPs, and metabolic conditioning.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Crossfit Mayhem 60

    Uploaded by

    John Rose
    8K views9 pages
    The document outlines the daily workouts for Crossfit Mayhem for the month of January 2020. It includes warm-up and accessory exercises for each date, consisting mainly of bodyweight movements, gymnastics, and Olympic lifts. The workouts focus on developing strength, power, mobility, and conditioning through circuits, AMRAPs, and metabolic conditioning.

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    CrossFit Guide

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    The document outlines the daily workouts for Crossfit Mayhem for the month of January 2020. It includes warm-up and accessory exercises for each date, consisting mainly of bodyweight movements, gymnastics, and Olympic lifts. The workouts focus on developing strength, power, mobility, and conditioning through circuits, AMRAPs, and metabolic conditioning.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    8K views9 pages

    Crossfit Mayhem 60

    Uploaded by

    John Rose
    The document outlines the daily workouts for Crossfit Mayhem for the month of January 2020. It includes warm-up and accessory exercises for each date, consisting mainly of bodyweight movements, gymnastics, and Olympic lifts. The workouts focus on developing strength, power, mobility, and conditioning through circuits, AMRAPs, and metabolic conditioning.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 9

    Crossfit Mayhem – Mayhem 60

    January 1, 2020

    Warm-Up

    3 Rounds:
    2:00 Cardio Machine
    10 Single Leg Pistols to Low Box (R/L)
    10 Single Leg Glute Bridges (R/L)
    1:00 HS Hold

    Accessory

    3 sets:
    15 Weighted Glute Bridges
    5 Turkish Get Ups (Right Arm/Left Arm)
    100 Meter Sled Drag (facing away from sled, or sled behind you)

    January 2, 2020

    Warm-Up

    3 Rounds:
    2:00 Row
    10 Barbell Muscle Snatch
    10 Strict Pull Ups
    10 Barbell Clean and Shoulder Press
    20 Ring Rows

    Accessory
    16:00 For Quality:
    20 Cossack Squats
    10 Dumbbell Sotts Press (R/L)
    15 Plate Tricep Extensions
    15 Single Leg Calf Raises (R/L)
    January 3, 2020

    Warm Up

    3 rounds
    30 calorie ski erg
    10 single arm dumbbell shoulder press R/L (moderate)
    30 v ups
    10 upright row R/L (moderate)

    Accessory Work

    Single arm farmers carry


    4x75m (Moderate weight)
    Single arm Overhead Carry
    4x75m (Moderate weight)

    January 4, 2020

    Warm Up

    3 rounds
    20 cal bike
    10 windmill R/L
    10 Strict toes to bar
    10 Single leg RDL R/L

    Accessory Work

    4 sets
    10 weighted box step up
    10 Glute ham raise

    January 5, 2020

    Warm Up

    Workout Definition

    3 rounds:
    200m Jog or 1:00 High Knees
    20 Single Leg RDLs
    10 Dynamic Squat Stretch
    I've seen things you've only seen in your nightmares!

    Workout Definition

    4 Sets:
    AMRAP 3:00
    30 Air Squats
    10 Box Jumps or 15 Tuck Jumps
    -Rest 1:00 B/T Sets-

    I've seen things you've only seen in your nightmares! Advanced

    Workout Definition

    4 Sets:
    AMRAP 3:00
    10 Single Arm Thruster (Right Arm) 50/35
    10 Box Jump or 15 Tuck Jump
    10 Single Arm Thruster (Left Arm)
    10 Box Jump or 15 Tuck Jump
    -Rest 1:00 B/T Sets-

    Accessory Work "Ab Burner"

    Workout Definition

    Tabata (:20 on/:10 off):


    8 sets:
    Sit Ups

    Bonus Stretching

    Workout Definition

    1:00 Butterfly Stretch


    1:00 Toe Touch Stretch
    1:00 Pancake Stretch

    January 6, 2020

    Warm Up

    Workout Definition

    3 rounds:
    40 Jumping Jacks
    10 Step Back Lunges
    5 Inchworms

    There is no "ready"

    Workout Definition

    3 Sets for Max Reps:


    1:30 Cossack Squats
    1:30 Burpees
    1:30 Jumping Alternating Lunges
    -Rest 1:30 B/T Sets-

    There is no "ready" Advanced

    Workout Definition

    3 Sets for Max Reps:


    1:30 Alternating Devils Press (50#/35#)
    1:30 Burpees
    1:30 Jumping Alternating Lunges
    -Rest 1:30 B/T Sets-

    Athletes Notes

    #WORKOUT STRATEGY & FLOW:

    • All reps per set is your score. Alternating devils press + burpees + jumping alternating lunges =
    score for set 1. I recommend that you count up from each movement. For example: if i do 20
    cossack squats in one minute, I will then start at rep 21 for my first burpee.
    • Try to keep the same amount of reps per set or more!

    Accessory Work

    Workout Definition

    3 rounds:
    10-15 Single Arm Tempo Bench or Tempo Push Up
    20 Deadbugs (Controlled)
    15 Single Leg Hip Bridges (R/L)

    Athletes Notes
    #WORKOUT STRATEGY & FLOW:

    • The tempo bench/temp push up is a 4 second count down and a 4 second count up.

    #DEMO VIDEOS:

    • Deadbugs:
    https://www.youtube.com/watch?v=YmU8u3Yc9NY&list=PLNmWOCEX1SUYV7qCD
    21ZI4Xv2H9m739&index=7

    Bonus Stretching

    Workout Definition

    5:00 Corpse Pose


    *If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on
    breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative
    feelings that arise about yourself, the world, or others, let them go. Recognize that you are not
    attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go.
    Focus on your breath! Post in comments how it went!

    January 6, 2020

    Complete Rest Day

    Workout Definition

    Enjoy this day of rest! :)

    January 7, 2020

    Warm-up

    3 Steady Rounds:

    :30 Dead Hang from pull up bar

    15 Dumbbell Front Squats 50/35s

    Met-Con

    5 Rounds:

    8 Deadlift 185/135lbs

    25 Double Unders

    8 Power Cleans 185/135lbs

    25 Double Unders
    8 Push Jerk 185/135lbs

    25 Double Unders

    January 8, 2020

    Warm-up

    2 Steady Rounds:

    20 Banded Good Mornings

    15 Pull Ups

    1k Bike

    Met-Con

    For Time:

    15 Back Squats 225/155lbs

    10/7 Calories on Bike

    12 Back Squats

    10/7 Calories on Bike

    9 Back Squats

    10/7 Calories on Bike

    6 Back Squats

    10/7 Calories on Bike

    3 Back Squats

    10/7 Calories on Bike

    (Take bar from the rack.)

    January 9, 2020

    Warm-up

    2 Rounds:

    :60 Banded Glute Activation


    50 Calorie Row

    20 Hip Extensions

    Met-Con

    AMRAP 20 Minutes

    Row 250/200m

    15 Power Snatch 75/55lbs

    2 Legless Rope Climbs

    January 10, 2020

    Warm-up

    5 Steady Rounds:

    10 Jumping Squats

    10 Calorie Row

    1 Rope Climb

    Met-con

    3 Rounds:

    AMRAP 4 Minutes

    7 Overhead Squats 115/85lbs

    21 Double Unders

    Rest 2:00

    January 11, 2020

    Warm-up

    3 Steady Rounds:

    Row 250m

    15 Banded Good Mornings

    10 Dumbbell Push Press

    5 Strict Ring Dips

    Olympic

    Push Press
    4×4 @ 80%

    Met-Con

    AMRAP 15 Minutes

    Bike 1/.8k

    30 Dumbbell Snatch 50/35lbs

    15 Toes to Bar

    January 12, 2020

    Warm-up

    2 Steady Rounds:

    15 Light Snatch Balance

    15 Chest to Bar Pull Ups

    30 Calorie Row

    Accessory

    With a partner (or rest at least 1:1)

    Accumulate Max Peg Board Climbs in 15 Minutes.

    January 13, 2020

    January 14, 2020

    January 15, 2020

    January 16, 2020

    January 17, 2020

    January 18, 2020

    January 19, 2020

    January 20, 2020

    January 21, 2020


    January 22, 2020

    January 23, 2020

    January 24, 2020

    January 25, 2020

    January 26, 2020

    January 27, 2020

    January 28, 2020

    January 29, 2020

    January 30, 2020

    January 31, 2020

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