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CrossFit - Mon, Sep 28

🥩🍚Macro Basics🥦🍎 In videos :)
You have to do the work and be consistent.
Watch these videos to get a foothold on our macros for the month.
Any questions, ask Coach
Calculate BMR and TDEE in MyFitnessPal
How to Weigh Food Using a Scale
Documenting in My Fitness Pal
High Protein Foods I Eat Daily
A few examples of carbohydrates
Foods That Boost Your Fat Intake🍖 Macro Basics Review 🥗
You have to do the work and be consistent.
This Saturday was packed of information.
If you didn't make it, below is a quick review of the Macro Basics.
If you still have questions, still need your numbers, reach out!
We want everyone to make the changes they want. You have to do the work and be consistent. 🍖🐟🥚🥗🥑 🧈 Macronutrient_Basics_Full.pdf

Question of the Day

Any Fall candles or decor yet?

Strength/Accessory

Strict Press + Push Press + Push Jerk (Weight)

EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk

*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)

Workout

One Ring to Rule Them All (Time)

FREEDOM (RX)
10 ROUNDS FOR TIME
10 Ring Dips
10 Box Jumps (24/20)
(Score is Time)

INDEPENDENCE (SX+)
10 ROUNDS FOR TIME
7 Ring Dips (or 10 Box Dips)
10 Box Jumps (24/20)
(Score is Time)

LIBERTY (SX)
10 ROUNDS FOR TIME
7 Box Dips
10 Box Step Ups (or jumps) (20/16)
(Score is Time)

Ring Dips are kipping today

→strict will blow your arms up

→use bands and hips as needed

Cool Down / Accessory

Optional Cool Down

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)

Optional Accessory (AMRAP - Reps)

TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)

Optional GOWOD Activation (Checkmark)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Side To Side 1 min](video)
[Calf Stretch In Downward Facing Dog 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.

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