Mayhem Affiliate 01/16/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Warmup

Hip Halo Warmup

-into-

6 min AMRAP

3 Power Clean (empty bar – build across)

5 Up Downs to seal pose

10 Lateral Bar Hops

2. Workout Prep

2 sets:

3 Power Cleans (Touch and Go)

2 Bar Facing Burpees

Workout (Time)

Ducky

Freedom (RX’d)

21-15-9

Power Cleans (115/80)

Bar Facing Burpees

(KG conv: 52/36)

Independence

21-15-9

Power Cleans (95/65)

Bar Facing Burpees

(KG conv: 43/29)

Liberty

21-15-9

Dumbbell Power Cleans (light)

Up Downs

Target time: 4:30-5:30

Time cap: 8 minutes

Accessory

Flat Bench DB Chest Fly

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

Flat Bench DB Chest Fly

https://youtu.be/gasK_1fNVdk
Rest 1:00-1:30 b/t sets

Single Arm DB Kickback

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

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Single Arm DB Kickback

https://youtu.be/GY3I9963Cfg
4 sets: 10 reps (each side)

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

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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