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Monday, May 17, 2021

By May 16, 2021May 24th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
2x – YTW’s 10 each
Banded 7’s

**2. Workout Prep**
1 set
50m Run (workout pace)
5 Pull-Ups
5 Push-Ups
10 Air Squats

John Wick
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

May Monthly Challenge
10,000 steps/day in May!

The challenge is to accumulate 10,000 steps/day at least 5 days/week.

1.There are numerous health benefits from walking, low-level activity, and stay moving throughout the day. So we are going to incorporate those things together in our step challenge!

2. You can accumulate your steps in any way, BUT we highly encourage you to get a majority of your steps outside AND to walk with someone else. This gets the health benefits of sun exposure, fresh air, vitamin D, etc. AND building relationships, community, and purpose with one another. Good things happen when we walk together outside.

3. Any fitness tracker, app, watch, etc. works for the challenge! We just want the steps counted and achieved! (If you have no access to steps, we will consider 1 mile = 2,000 steps. SO 5 miles = 10,000 steps)

What if I’m injured?
Don’t do the challenge. You could substitute 30-60+ minutes of low-level cardio on a machine that doesn’t affect your injury.

Do workouts count toward my steps?
Yes! Any activity counts that you walk or run in.
What if I miss a day? Can I make it up the following day?
Yes, as long as you don’t mind doing the math!

What is the prize?
Any prize you feel for your gym members. CrossFit Mayhem Will be giving away T-shirts, Memberships, and more.

Mayhem Ready Making It Easier To Receive A Bad Snatch
If you want all the Ready State has to offer, you can sign up at anytime here:

+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

“Good” sleep isn’t just about being in bed for a certain number of hours (quantity). It’s also about the quality (staying asleep). Someone who tosses and turns for 9 hours is worse off than sleeping continuously for 7 hours.

The sleep standard in this challenge is 7 hours. But that doesn’t mean it’s a magic number or perfect in all scenarios. For example, there is a genetic component; some people are fine with 7 hours a night, others need 8 or 9. If you are someone who knows they need close to 9 hours to feel refreshed, you should hold yourself to that standard. It’s similar to the fact that the #800gChallenge is not a perfect number for everyone. Someone can still continue to have way too much ice cream or beer on top of their 800 grams. These standards are meant to be simple guidelines but they are not foolproof.

Sleep is known for recovery and recuperation, but why? When you sleep the metabolic demands for physical AND mental tasks decrease because you are still and not interacting with your environment. Therefore, energy and resources are directed towards growth and repair.

The body is really good at prioritizing survival tasks: mental acuity when you are awake is more important than repair mechanisms. This partially explains why long-term lack of sleep is so costly.

CrossFit Lynchburg

Author CrossFit Lynchburg

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