Mayhem Affiliate 04/01/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

8:00 Amrap

1:00 Row

10 Suitcase Deadlifts (each side)

3 Dumbbell Power Cleans (working weight)

3 Inch Worms

3 Burpees

Workout (2 Rounds for time)

With a partner for time:

42-30-18

Barbell Deadlifts (135/95)

Deficit Push-Ups (50s/35s)

-Rest 3:00-

42-30-18

Power Snatch (135/95)

Push-Ups

Solo for time:

21-15-9

Barbell Deadlifts (115/85)

Deficit Push-Ups (40s/25s)

-Rest 5:00-

21-15-9

Power Snatch (115/85)

Push-Ups

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 3 – Day 2

3 rounds at each station of 30 seconds of work/30 seconds of rest

Finish all rounds of one station before moving to the next station

–1minute transition to rotate to the next station-

Station 1: Active Hang on Rings or Rig [depending on class size]

Station 2: Controlled jump to support on Low Rings

Advanced & Intermediate: Set rings so they are waist height

Beginner: Set rings below the waist so they have the support of feet throughout the skill.

Station 3:

Advanced: Russian Pushups

Intermediate: Pushups

Beginner: Box Push Ups [the higher the box the more scaled]

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

10 DB Spider Curls @ moderate weight – maintain quality RPE 7

10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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