Mayhem Affiliate 03/25/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

3 sets

10 Kip Swings

10 Front Squats (empty bar)

10 Push Press (empty bar)

20 Double Unders or 30″ practice

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 2 – Day 2

On a 12-minute clock, rotate through the 4 stations below. Athletes can start at any station and should rotate to the next one at the minute.

Station 1: Accumulate 10 Box Dips (tricep dips between two boxes)

*Beginner: Use heel to assist in Box Dips

Station 2: Accumulate 20 Second Ring Plank Hold

*Intermediate can use band between rings

*Beginner will complete 20 second support at the top of Ring Pushup. Walk rings forward for more scaling

Station 3: Accumulate 30 seconds of a Hollow Hold on Floor

Station 4: Accumulate 40 second High Plank Hold

Workout (AMRAP – Rounds and Reps)

20′ AMRAP with a Partner:

20 Toes to Bar

40 Thrusters (45/35)

100 Double Unders

Solo:

8′ AMRAP

10 Toes to Bar

20 Thrusters (45/35)

50 Double Unders

Rest 4′, then:

Repeat 8′ AMRAP (Pick up Where you Left Off in the First AMRAP)

10 Toes to Bar

20 Thrusters (45/35)

50 Double Unders

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Ring Y Raise @ moderate weight – maintain quality

10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)