Mayhem Affiliate 02/04/2023

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 + Hip Halo Warm Up

-into-

3 sets

50m Jog

5 Inch Worms

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Overhead Squats (empty bar)

2. Workout Prep

3 sets: With partner

100m Run Together

1 Synchro Wall Walk

3 Synchro Overhead Squats (build up in weight)

Workout (Time)

We are Never Ever Getting Back Together

Freedom (RX’d)

Partner Workout:

400m Run (together) (Or 1600m Bike Erg (Split))

15 Synchro Wall Walks

800m Run (together) (Or 3200m Bike Erg (Split))

30 Synchro Overhead Squats (95/65)

400m Run (together) (Or 1600m Bike Erg (Split))

(KG conv: OHS 43/29)

Independence

Partner Workout:

400m Run (together)

10 Synchro Wall Walks

800m Run (together)

30 Synchro Overhead Squats (75/55)

400m Run (together)

(KG conv: OHS 34/25)

Liberty

Partner Workout:

200m Run (together)

10 Synchro Inch Worms

400m Run (together)

30 Synchro Dumbbell Front Squats (light)

200m Run (together)

Target time: 14-16 minutes

Time cap: 20 minutes

Optional Core Accessory (4 Rounds for time)

For Time/Quality:

4 Rounds

20 Abmat Situps

30 Sec Plank

30 Flutter Kicks (each side)

30 Sec Side Plank (Right)

30 Sec Side Plank (Left)

15 Seated Oblique Twists w/ medball (each side)

Coodown/Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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