Mayhem Affiliate 10/05/2022

IRIDIUM CrossFit – CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

10 minutes with a PVC or Empty Barbell

Perform 3-5 reps at each movement


3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

5 minutes (This is strength prep)

2-3 Times through

Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.

3. Workout Prep

2 sets:

4 Box Step Ups

4 Toes to Bar

4 Front Squats


Clean & Push Jerk (1RM Squat Clean and Push Jerk
10-12 minutes)


Metcon (Time)

“Water is Wild”

Freedom (Rx+)

4 rounds of:

25 Box step ups 24/20

20 Toes to Bar

15 Front Squats 95/65

Independence (Rx)

4 rounds

25 Box Step ups 20/16

20 K2E Or 15 T2B

15 Front Squats 75/55


4 rounds

20 Box Step ups 20/16

15 Hanging Knee Raises

10 Dumbbell Squats

Target time: 13-15 minutes

Time cap: 18 minutes


Metcon (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose