Mayhem Affiliate 01/20/2023

20
Jan

Mayhem Affiliate 01/20/2023

Announcements

BRING-A-FRIEND -Saturday, January 21, at 9:00AM

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up

-into-

3 sets:

10 Dumbbell Suitcase Deadlifts (each side)

3 Inch Worms

10 Box Step Ups

2. Workout Prep

3 sets:

3 Deadlifts

3 Hand Release Push ups

3 Box Jumps

(Build in weight and height)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Freedom (RX’d)

15:00 Amrap

9 Deadlifts (155/100)

12 Hand Release Push Ups

15 Box Jumps (24/20)

(KG conv 70/45)

Independence

15:00 Amrap

9 Deadlifts (135/95)

12 Hand release Push Ups

15 Box Jumps (20/16)

(KG conv 61/43)

Liberty

15:00 Amrap

9 Kettlebell Sumo Deadlifts (light)

12 Bar Push Ups

15 Box Step Ups (20/16)

Target number of Rounds: 9+ rounds

Minimum number of Rounds before scaling: 6 rounds

Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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