Mayhem Affiliate 03/04/2023

Announcements

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

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)

3:00 Machine of Choice

Then:

3 sets

10 Kip Swings

10 Box Step-ups

10 Dumbbell Deadlifts (Working weight)

Workout

5 Rounds for Time With a Partner:

30 Pull-ups

30 Dumbbell Box Step-ups (50/35 @ 24″/20″)

30 Fat Bar Deadlifts (205/165) (4×45/2×45 + 2×25)

Solo:

5 Rounds for Time:

15 Pull-ups

15 Dumbbell Box Step-ups (40/25 @ 24″/20″)

15 Fat Bar Deadlifts (205/165) (4×45/2×45 + 2×25)

Metcon (Time)

5 RoundsWith a Partner

30 Pull-ups

30 Dumbbell Box Step-ups (50/35 @ 24″/20″)

30 Fat Bar Deadlifts (205/165) (4×45/2×45 + 2×25)

Solo:

5 Rounds

15 Pull-ups

15 Dumbbell Box Step-ups (40/25 @ 24″/20″)

15 Fat Bar Deadlifts (205/165) (4×45/2×45 + 2×25)

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Back and Biceps

4 rounds:

10 Bent Over Barbell Row @ Moderate weight – maintain control and quality

12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality

10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)