Mayhem Affiliate 05/06/2023

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Machine

-into-

3 sets:

10 PVC Pass Throughs

5 Muscle Snatch (with empty BB)

5 Overhead Squats

5 False Grip Ring Rows

10 Kip Swings

Workout

Workout (Time)

Teams of 3

120/100 Calorie Assault Bike

90 Power Snatches(95/65)

90/70 Calorie Assault Bike

60 Overhead Squats

60/50 Calorie Assault Bike

30 Bar Muscle Ups or 50 Burpee Pull Ups

Rx* – (135/95) and Ring Muscle Ups

Time cap: 35:00

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 1 Day 2

Athletes should partner up and each complete 4 rounds at each station, before transitioning to the next station. Take turns, with one athlete resting while the other works. Start at any station.

Station 1:

6-8 Knees to Elbow on Rig

Advanced: Strict Knees to Elbow

Intermediate and Beginner: Strict Knee Raises

Station 2:

6-8 Seated Rope Pull Ups

Advanced: L Sit Rope Pull Ups

Intermediate & Beginner: Use heel to assist in Pull Up

Station 3:

30 Double Unders or 60 Singles

Option 2: Mayhem Mini-Pump – Arms

Mayhem Mini Pump (Checkmark)

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Standing Tricep Extension w/ band @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

*Rest 3 minutes b/t rounds

Mobility

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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