Mayhem Affiliate 01/24/2023

24
Jan

Mayhem Affiliate 01/24/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Assault/Echo Bike (each pace)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

2. Strength Prep

Athletes have a 10 min EMOM of 5 touch-and-go clean and jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching in the receiving position, and transitioning right into overhead. After we give a slight pause at the top of the rep we want a controlled transition back down to the floor.

3. Workout Prep

2 sets:

2 Handstand Push ups

3 Toes to Bar

10ft Front Rack Walking Lunge (build in weight)

Strength

Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout (Time)

Honda

Freedom (RX’d)

3 rounds

20 Handstand Push Ups

30 Toes to Bar

50’ DB Front Rack Walking Lunge (50’s/35’s)

Independence

3 rounds

15 Handstand Push Ups

20 Toes to Bar

50’ DB Front Rack Walking Lunge (45’s/25’s)

Liberty

3 rounds

20 Dumbbell Push Press

20 Hanging Knee Raises

50’ Single Dumbbell Walking Lunge (light)

Target time: 12-14 minutes

Time cap: 16 minutes

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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