Mayhem Affiliate 02/03/2023
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
3 sets
1 min row (easy pace)
5 Alt. V-ups (each side)
5 Wallballs (focus on breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups
2. Workout Prep
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of Workout Weight)
1 Muscle Up or Burpee Pull-Ups
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Freedom (RX’d)
14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups
(KG conv: WB 9/6, PC 61/43)
Independence
AMRAP 14 Minutes
50/40 Calorie Row
40 Toes-to-bars or Knees to Elbows
40 Wall Balls (14/10) (10’/9′)
30 Power Cleans (95/65)
20 Muscle Ups or Burpee Pull-Ups
(KG conv: WB 6/4, PC 43/29)
Liberty
AMRAP 14 Minutes
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups
Target number of Reps: 130+
Minimum number reps before scaling: 115
Skills and Drills: Handstand Hold (Checkmark)
Week 2: Handstand Hold
Advanced:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest
Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.
Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)