Mayhem Affiliate 02/25/2023

Announcements

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

Hip Halo Warmup

-into-

6:00 AMRAP

30-sec row(easy pace)

5 Front Squats (empty BB)

10 Alternating Dumbbell Snatches (moderate weight)

2. Workout Prep

3 sets (each)

100m Row

2 Front Squats (build in weight each set)

4 Alternating Dumbbell Snatches (50/35).

Workout (Time)

With a partner for time (30′ cap)

1000/800m Row

30 Front Squats (135/95)

30 Alternating DB Snatches (50/35)

1000/800m Row

24 Front Squats (155/115)

24 Alternating DB Snatches (50/35)

1000/800m Row

18 Front Squats (185/135)

18 Alternating DB Snatches (50/35)

1000/800m Row

12 Front Squats (225/175)

12 Alternating DB Snatches (50/35)

Solo for time (30′ cap)

500/400m Row

15Front Squats (115/85)

15Alternating DB Snatches (40/25)

500/400m Row

12 Front Squats (135/95)

12 Alternating DB Snatches (40/25)

500/400m Row

9 Front Squats (155/115)

9 Alternating DB Snatches (40/25)

500/400m Row

6 Front Squats (185/135)

6 Alternating DB Snatches (40/25)

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Chest and Triceps

4 rounds:

10 Barbell Bench Press @ moderate weight – maintain quality

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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