Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
MC: “Mayhem For Freedom” (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders
Target Rounds: 3+
Minimum Rounds before Scaling: 2
STIMULUS and GOALS
Mayhem for Freedom is an online fitness awareness event.There are over 40 million people enslaved around the world and Mayhem Mission, along with Rescue:Freedom, believes in helping bring awareness to this easily overlooked topic. To help make the greatest impact, Elevation Church has committed to match up to $100,000 of funds raised. Together, we will impact the world. YOU CAN STILL SIGN UP at mayhemmission.org.
This is a moderate effort, aiming for 80% of your max pace for the entirety of the workout. Once you get to the 10-11 minute mark, push the pace if you have anything left in the tank!
WORKOUT STRATEGY & FLOW
Toes to bar: aim for bigger sets here. Unbroken for t2b ninjas. Or sets of 15/5, 12/8, or 8/7/5 for those who need to manage grip fatigue.
Empty barbell thrusters: aim for unbroken here. Consistency is key! Make sure to fire the hips as you stand up out of the bottom to minimize the shoulders.
Double unders: aim for unbroken here. Keep the shoulders/traps relaxed. Really focus on utilizing the wrist flick and slowing down your breathing.
The SCALING aim is to just stay moving and have fun!
Scaling option to finish near the target score:
AMRAP 12 Minutes
10 Toes to bar (OR 20 hanging knee raises
40 Thrusters (35/25)
50 double unders (OR 100 Single Unders)
EC: Metcon (No Measure)
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
14 Pulse Ups
21 Kettlebell Front Rack March Steps (each side)
-Rest 2 min b/t round-