Mayhem Affiliate 04/22/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

3:00 Machine of Choice

-into-

10:00 Amrap

10 Forward Lunges + Torso Twist

10 Plate Hops

10 Alternating V-Ups

150m Row

Workout (Time)

Teams of 2

2000/1750m Row

-into-

4 rounds

35 Front Rack BBLunge (95/65)

50 Box Jump Overs (24/20)

-into-

2000/1750m Row

Individual Option:

1000/850m Row

-into-

4 rounds

18Front Rack BBLunge (95/65)

25 Box Jump Overs (24/20)

-into-

1000/850m Row

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 6 – Day 2

For Time:

5-4-3-2-1

Advanced: Ring Muscle Up [Strict or Kipping]

Intermediate: Box Ring Muscle Up [low rings]

Beginner: Toe/Foot Assist Ring Muscle Ups [low rings]

Between each set complete 200 meter run

(Indoor option: 26 shuttle runs. Each shuttle run is 25 feet, or 8m)

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump: Arms

4 rounds:

10 Diamond Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Bent Over Banded Tricep Extension @ moderate weight RPE 7

10 Standing Barbell Curl @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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