Mayhem Affiliate 07/25/2022
Announcements
New class time – M,W,F 9am
Starting August 1st
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
3 Minute Bike/Row or 400m Jog
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
WORKOUT PREP
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar
Strength
Front Squat (Heavy Single in 10-12 min)
Gymnastics
Strict Weighted Chin up (1 Rep Max Weight)
* Rest as needed between sets *
Workout
Megalodon (Time)
For Time:
21-15-9
Thrusters
Burpee over Bar
Chest to Bar
Rx: (75/55)
Rx+: (95/65)
Scaled:
21-15-9
Dumbbell Thrusters (light)
Up Downs
Jumping Pull-ups
Target time: 5-7 minutes
Time cap: 10 minutes
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Daily Maintenance 10Mins EeezyKneezy