Mayhem Affiliate 01/02/2023


Mayhem Affiliate 01/02/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine


3 sets:

10 Lateral Hops over the rower (or line hops)

3 Inch Worms

10 Air Squats

2. Workout Prep

2 sets:

5/4 Calorie Row

2 Burpee Over Rower

Workout (Time)

Elsa and Anna

Freedom (RX’d)

10 rounds

16/13 Calorie Row

8 Burpee Over Rower


10 rounds

14/11 Calorie Row

6 Burpee Over Rower


15:00 Amrap

12/10 Calorie Row

8 Up Downs

Target time: sub 14 minutes

Time cap: 18 minutes


Goblet Squat: 1 and a Half Reps (4×10)

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

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Goblet Squat: 1 and a Half Reps
*Rest 1:00-1:30 b/t sets

Russian Kettlebell Swing (4×10)

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

Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.

Russian Kettlebell Swing
Rest 1:00-1:30 b/t sets

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back