Mayhem Affiliate 04/29/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

4 sets:

2 Zombie Rope Climbs

5 Burpee Box JumpOvers (24/20)

5 Barbell Front Squats (45/35)

5 BarbellPush Press

Workout Prep

1 set: (with a partner or solo)

1 Rope Climb (each)

2 Burpee Box Get Overs (each)

5 Barbell Thrusters(each)

Workout (Time)

With a Partner:

10 Rope Climbs (Or 30 Strict Pull Ups)

50 Burpee Box Get Overs (30/24)

200 Barbell Thrusters (45/35)

50 Burpee Box Get Overs (30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

Solo:

4 Rope Climbs (Or 12Strict Pull Ups)

25Burpee Box Get Overs (30/24)

75 Barbell Thrusters (45/35)

50 Burpee Box Get Overs (30/24)

8 Rope Climbs (Or 12Strict Pull Ups)

Target time: sub 25 minutes

Time cap: 30 minutes

Optional: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump: Leg Day

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

10 Lying DB Hamstring Curl @ Moderate weight – maintain control and quality RPE 7

10 Back Racked Bar Box Step-Ups @ moderate weight – maintain quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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