Mayhem Affiliate 04/08/2023


Mayhem Affiliate 04/08/2023


Saturday 5:30am Barbell Club will not be held on April 8th and April 15th

CrossFit Natomas – CrossFit

Warm-up (No Measure)

10:00 AMRAP

100 Meter Run

10 Box Step Ups

10 Push Ups

Workout (Time)

With a Partner for Time:

5 rounds

300m Run (together holding a rope)

100′ Dumbbell Walking Lunge(50s/35s)

30 Bench Press (135/95)

Solo for Time:

5 rounds

300m Run

50′ Dumbbell Walking Lunge(40s/25s)

15 Bench Press (135/95)

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 4 – Day 2

Athletes work with a partner and each work/rest to complete:


Ring Kip Swings

Ring Dips

* After each set, both partners will complete 50 foot Crab Walk TOGETHER

Advanced: Rx Ring Dips

Intermediate: Ring Dips with Heel on Box

Beginner: Ring Push Ups OR Push Ups on Floor

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 Plate Front Raise @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7

10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)