Mayhem Affiliate 01/13/2023
CrossFit Natomas – CrossFit
Warm-up (No Measure)
1 Hour (Everything Included)
Hip Halo Warmup
-into-
3 sets (10:00 cap)
10 Box Step Ups
10 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk
2. Workout Prep
2 sets
10′ Dumbbell Overhead Walking Lunge (L and R)
4 Alternating Single Dumbbell Step Ups
2 Strict Handstand Push Ups
10′ Handstand Walk
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Freedom (RX’d)
For time:
200′ Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step-up (50/35) (24/20)
50 Strict Handstand Push-ups
200′ Handstand Walk
(KG Conv 22.5/15)
* Score is reps completed at the Open 10-minute time cap. But we’d like you to then finish the workout, so put your overall time in your score comments.
Independence
For time
200′ Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step-ups (35/25)(20/16)
35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups
100′ Handstand Walk OR 200′ Bear Crawl
(KG Conv 15/10)
Liberty
For time
200′ Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200′ Bear Crawl
Target time: 12-14 minutes
Time cap: 18 minutes
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)