Mayhem Affiliate 07/14/2022

13
Jul

Mayhem Affiliate 07/14/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

Movement Prep/Activation and Increasing Heart Rate

3 sets:

200m Run

5 Synchro Dumbbell Shoulder Press (each side – light weight)

5 Deadlifts (light weight)

Strength

Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM )

Perform deficit deadlifts on a 2-inch riser

Workout

Only the Young (AMRAP – Rounds and Reps)

Teams of 2

16:00 AMRAP

15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)

P1: 200m Run

P2: 15/12 Calorie Row

**Switch at completion

INDV: Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

15 Single Arm Dumbbell Shoulder to Overhead (left/right) (45/30)

200m Run

15/12 Calorie Row

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)

Warm Up

Warm-up (No Measure)

Mayhem Ready: How to sneak in a rest day

https://youtu.be/5Js9642JJAo