Mayhem Affiliate 01/06/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 min Machine

-into-

4 World’s Greatest Stretch (each side)

-into-

3 sets (PVC or Empty Bar)

3 Muscle Snatch

3 Overhead Squats

3 Muscle Cleans

3 Front Squats

3 Push Press

**2. Strength Prep**

30 minutes

Today’s Strength will be like last week, but now we MAX. We have two lifts (Snatch and Clean and Jerk). Let’s make this fun and have the athletes partner up or get into groups and work together, keeping each other motivated and on track. Each lift should be given 10 minutes to work up to a Heavy Single. Set a clock for two 10 minute intervals with a 2-minute transition between (de-load the Barbell). Athletes will be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling through. The goal for athletes should be to reach a 1RM in 5-8 working sets while making sure to rest at least 1 minute between reps.

3. Workout Prep

2 sets (Practice smooth transitions and laying the Jump rope down every time)

10 Double Unders

3 Power Snatch

-rest 30 seconds between sets-

Strength

Snatch

10 minutes to establish a 1RM Snatch

* Rest 60-90 seconds between sets

Clean and Jerk

– 10 minutes to establish a 1RM Clean and Jerk

* Rest 60-90 seconds between sets

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Walking on Water

Target number of Rounds: 7+ rounds

Minimum number of Rounds before scaling: 5 rounds

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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