Mayhem Affiliate 03/02/2023

Announcements

Monday, Tuesday, Wednesday, Friday 6:30amclass has been temporarily closed until further notice.

THIS FRIDAY MARCH 3:

COME CELEBRATE THE FINAL CROSSFIT GAMES OPENS WORKOUT AND CROSSFIT NATOMAS’ 11TH YEAR ANNIVERSARY WITH US!

WE WILL BE HOSTING A POT LUCK FROM 4:00-8:00PM

COME CHEER ON YOUR FELLOW MEMBERS AS THEY RUN 23.3 TO CLOSE OUT THIS YEAR’S OPENS.

THIS SATURDAY MARCH 4:

UFC FIGHT NIGHT @ CROSSFIT NATOMAS

5:00PM (DOORS OPEN AT 4:30PM)

**BYOB, BRING A COMFY CHAIR AND SNACKS.

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Tabata Assault Bike (8 sets)

* 20 seconds (moderate/10 seconds (recovery) *

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength Prep

Athletes have a 10 min EMOM of 5 touch-and-go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

3. Workout Prep

2 sets:

4 Back Squats (build-in weight/ practice transition from ground-to-front rack-to-back rack)

5 Abmat Sit-ups

Strength

Power Snatch

Every 90 seconds for 6 sets

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout (Time)

Shortbread

Freedom (RX’d)

3 rounds

30 Back Squats (95/65)

50 Abmat Sit Ups

(KG conv: 43/29)

Independence

3 rounds

30 Back Squats (75/55)

40 Abmat Sit Ups

(KG conv: 34/25)

Liberty

3 rounds

30 Goblet Squats (light)

30 Abmat Sit Ups

Target time: 9-11 minutes

Time cap: 15 minutes

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)