Mayhem Affiliate 01/11/2023


Mayhem Affiliate 01/11/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

30 sec row (easy)

20 sec row (mod)

10 sec row (easy)

5 GHD’s to parallel (focus on leg extension)

10 plate toe taps (each side)

4 Updown + Box Jump Get Over (build in height across)

2. Workout Prep

1 set:

5/4 Calorie Row

5 GHD’s

2 Burpee Box Get Overs

Workout (Time)


Freedom (RX’d)

50/40 Calorie Row

40 GHD’s (Or Stick Sit Ups)

30 Burpee Box Get Overs (30/24)

40 GHD’s (Or Stick Sit Ups)

50/40 Calorie Row


40/32 Calorie Row

30 GHD’s + 6in Riser (Or Stick Sit Ups)

25 Burpee Box Get Overs (24/20)

40 GHD’s + 6in Riser (Or Stick Sit Ups)

40/32 Calorie Row


30/24 Calorie Row

25 Sit Ups

20 Up Downs + Box Step (20/16)

25 Sit Ups

30/24 Calorie Row

Target time: sub 15 minutes

Time cap: 22 minutes


DB Good Mornings

*Rest 1:00-1:30 b/t sets

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

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

Ring Curls

*Rest 1:00-1:30 b/t sets

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)