Mayhem Affiliate 01/04/2023
Announcements
(1/04/2023) ALL CLASSES THIS EVENING ARE CANCELLED DUE TO THE SEVERITY OF THE FORECASTED STORM. We do apologize for any inconvenience. Please check today’s workout for the modified At-Home Version.
CrossFit Natomas – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7’s
-into-
6 min AMRAP
10 Box Jumps (low)
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerk (empty bar)
2. Strength Prep
Athletes will be performing push jerks from the rig. Have athletes ensure that their lifting area is clear of any items that the bar could be dropped on. Also, ensure that they are working far enough away from the rig so that a dropped rep won’t make contact with the uprights. Athletes will be performing 3 reps at a time and should move the feet with each rep and reset the feet with the completion of each rep before going again.
3. Workout Prep
1 set:
4 Alternating Dumbbell Snatch
4 Stick Sit Ups
4 Box Jumps
Strength
Push Jerk
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)
– Rest 60-90 seconds between sets –
ALTERNATE AT HOME COMPONENT:
EMOM 10 –
Minute 1: Max Push Ups
https://youtu.be/0pkjOk0EiAk
Minute 2: Max Backpack Push Press
https://youtu.be/N2K9nxSI17M
Workout (AMRAP – Rounds and Reps)
Kristoff and Sven
Freedom (RX’d)
16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 Stick Sit ups
16 Box Jump Overs (20)
(KG DB Conv: 22.5/15)
Independence
16:00 Amrap
16 Alternating Dumbbell Snatch (35/25)
12 Stick Sit ups
12 Box Jump Overs (20)
(KG DB Conv: 15/10)
Liberty
16:00 Amrap
16 Kettlebell Swings (eye level)
16 Straight Leg Sit Ups
16 Box Step Ups (20)
AT-HOME VERSION
16:00 AMRAP
16 BackpackRussian Swings
https://youtu.be/JzF9JgznaoU
16 Straight Leg Sit-Ups
https://youtu.be/PtdG6xp_Xgk
16 Reverse Lunges (WeightOptional)
https://youtu.be/UtGZ5PWJ56Y
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 rounds
Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)