Mayhem Affiliate 01/05/2023
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
8 min AMRAP
25-sec assault bike (easy)
25-sec assault bike (moderate)
10-sec assault bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
2. Workout Prep
1:1 With Partner (Each perform then move to the next set)
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)
Workout (Time)
Noah’s Ark
Freedom (RX’d)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike
*40-32-24-16-8 Women’s Calories
Independence
Teams of 2 (1:1)
40-32-24-16-8 Calorie Assault Bike
(32-24-18-12-6 Women’s Calories)
Liberty
Teams of 2 (1:1)
25-20-15-10-5 Calorie Assault Bike
(20-16-12-8-4 Women’s Calories)
Target time: 16-18 minutes
Time cap: 22 minutes
Accessory
Double DB Prone Row
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Lying Banded Hamstring Curl
*Rest 1:30-2:00 b/t sets
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)