Mayhem Affiliate 05/27/2023

26
May

Mayhem Affiliate 05/27/2023

Announcements

T-Shirt Sale 20% OFF

Murph workout will be at 9am on Monday, May 29th. The gym will be closed the remaining of the day.

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

10 min AMRAP

100 meter run

5 Snatch Grip Deadlifts (empty bar)

5 Hang Muscle Snatches (empty bar)

5 Power Snatches(empty bar)

5 Snatch Grip Strict Presses(empty bar)

5 Snatch Grip Push Presses(empty bar)

Workout

Workout (Time)

For Time With a Partner

100/80 Cal Assault Bike

75 Handstand Push-ups

50 Power Snatches (135/95) (split as needed)

75 Handstand Push-ups

100/80Cal Assault Bike

Target time: sub 22 minutes

Time cap: 30 minutes

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 4Day 2

10-minute EMOM (athletes can start on either skill. Alternate between both for 5 rounds)

Minute 1:

Advanced 3 Rope Climbs

Intermediate 1-2 Rope Climbs

Beginner: 4-6 Rope Pull Ups

Minute 2: Accumulate 20-30 seconds of Active Dead Hang on Rig

Alternate Workout Option:

10 minute EMOM

Odd Minute: 10 Hanging Knee Raises

Even Minute: 7 Burpees

Option 2: Mayhem Mini-Pump –Glutes and Shoulders

Mayhem Mini Pump (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility

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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