Mayhem Affiliate 01/28/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (Normal)

– into –

3 sets

4 StrictPull Ups (Use a band if necessary – thinnest possible)

4 Muscle Cleans + Shoulder Press (empty bar)

4 Hang Power Cleans + Push Press (empty bar)

4 Clean and Jerks (empty bar)

2. Workout Prep

with Partner

3 sets (building in weight)

5/4 Calorie Row (Workout Pace)

2 Clean and Jerks (Touch and Go)

1 Rope Climb or 2 Zombie Rope Raises (Each)

Workout (Time)

With a partner for time:

2 rounds

60 Calorie Row

30 Clean and Jerks (135/95)

15 Rope Climbs or 30 Zombie Rope Raises

Solo for time:

2 rounds

30 Calorie Row

15 Clean and Jerks (135/95)

8 Rope Climbs or 16 Zombie Rope Raises

Optional Accessory (4 Rounds for time)

Mayhem Mini-Pump: Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Single Arm DB Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-
Seated Single Arm DB Press

Leaning Lateral Raise

Hip Extension

Deficit Sumo DB/KB Deadlift

Coodown/Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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