Mayhem Affiliate 01/04/2023


Mayhem Affiliate 01/04/2023


(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


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


Push Jerk

3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

– Rest 60-90 seconds between sets –


EMOM 10 –

Minute 1: Max Push Ups

Minute 2: Max Backpack Push Press

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)


16:00 Amrap

16 Alternating Dumbbell Snatch (35/25)

12 Stick Sit ups

12 Box Jump Overs (20)

(KG DB Conv: 15/10)


16:00 Amrap

16 Kettlebell Swings (eye level)

16 Straight Leg Sit Ups

16 Box Step Ups (20)


16:00 AMRAP

16 BackpackRussian Swings

16 Straight Leg Sit-Ups

16 Reverse Lunges (WeightOptional)

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)