Mayhem Affiliate 02/01/2023

Announcements

We will be CLOSED this Saturday, February 4th. Come out and support our athletes competing at the Valentine’s Massacre Competition hosted by CrossFit Echelon. Email with more details to follow.

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

10 Banded Air Squats

5 Up Downs + Box Step Up

5 Bench Press (empty bar/slow and controlled)

2. Strength Prep

Use moderate weight (65%) on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.

3. Workout Prep

2 sets:

2 Burpee Box Jump Overs

2 Front Squats (build-in weight)

Strength

Bench Press

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (Time)

Shake it Off

Freedom (RX’d)

75 Burpee Box Jump Overs (24”/20”)

Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)

(KG conv: FS 61/43)

Independence

60 Burpee Box Jump Overs (20”/16”)

Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).

(KG conv: FS 43/29)

Liberty

60 Up Downs + Box Step Ups (24”/20”)

Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (light).

Target time: 10-12 minutes

Time cap: 16 minutes

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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