Mayhem Affiliate 05/20/2023

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CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

200′ run

10 kip swings

10 med ball cleans

10 hand release push ups

Workout

Workout (AMRAP – Rounds and Reps)

Teams of 2 (25′ AMRAP)

10 toes to bar

15stone to shoulder (90/70)

20 burpees over the stone

200 meter sled drag (135/90)

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 3 Day 2

3 rounds of 30 seconds of work/30 seconds of rest:

[Stay on each station for all 3 rounds BEFORE you rotate]

Minute 1 :Zombie Rope Climbs

Minute 2: V-Ups on Floor

Minute 3: Double Farmer Carry Hold [65/45] [40/25]

Alternate Workout Option:

9 minute AMRAP

5 Inchworms

15 Sit Ups

45 second Double Farmer Carry Hold [25/15s]

Option 2: Mayhem Mini-Pump – Leg Day

Mayhem Mini Pump (Checkmark)

4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

12 DB Walking Lunges @ moderate weight – maintain quality RPE 7

10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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