Mayhem Affiliate 02/24/2023

Announcements

M,W,F 9am class will change to 8:30amstarting 2/20.

New Saturday Schedule (Starting 2/25)

Class 8:30 – 9:30 am

Open Gym 9:30 – 10:30 am

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

:30 sec Ski

5 Russian KB Swings

5 Strict Press

4 Box Step Ups (each side)

2. Workout Prep

2 sets:

5 Push Press (build in weight)

5 Kettlebell Swings (full)

5 Box Jumps (build in height)

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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