Mayhem Affiliate 01/05/2023

IRIDIUM CrossFit – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min AMRAP

25-sec assault bike (easy)

25-sec assault bike (moderate)

10-sec assault bike (hard)

5 Jumping Squats

5 Down Dog/Seal Pose Transitions

5 World’s Greatest Stretch (each side)

2. Workout Prep

1:1 With Partner (Each perform then move to the next set)

30-second Bike (easy)


20-second Bike (moderate)


10-second Bike (hard)

Workout (Time)

Noah’s Ark

Freedom (Rx)

Teams of 2 (1:1)

50-40-30-20-10 Calorie Assault Bike

*40-32-24-16-8 Women’s Calories


Teams of 2 (1:1)

40-32-24-16-8 Calorie Assault Bike

(32-24-18-12-6 Women’s Calories)


Teams of 2 (1:1)

25-20-15-10-5 Calorie Assault Bike

(20-16-12-8-4 Women’s Calories)

Target time: 16-18 minutes

Time cap: 22 minutes


Double DB Prone Row

4 sets: 10 reps

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

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

Lying DB Hamstring Curl

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Lying DB Hamstring Curl

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)