Mayhem Affiliate 01/21/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (30 seconds moderate- fast/30 seconds slow)

-into-

3 sets:

10 Goblet Squats (2 second pause at the bottom)

10 Alternating V-ups

10 Ring Rows

2. Workout Prep

3 sets: (with partner)

20-second Row (workout pace)

5 Synchro Dumbbell Squats

(build in weight)

Workout (Time)

Freedom (RX’d)

Teams of 2

3 rounds

1000m/800m Row

30 Synchro Dumbbell Front Squats (50s/35s) (Or 60 Dumbbell Front Squats (50s/35s)

20 Synchro Burpees (Or 40 Burpees)

Individual Option:

3 rounds

500m/400m Row

30 Dumbbell Front Squats (50s/35s)

20 Burpees

Optional Accessory (4 Rounds for time)

Mayhem Mini-Pump – Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Bottom-Up Single Arm Standing KB Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Band Pull Through @ moderate weight

-Rest 3 min b/t round-
Bottom-Up Single Arm Standing KB Press

DB Snow Angel Raise

GHD Hip Extension

Band Pull Through

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)