Mayhem Affiliate 07/25/2022

24
Jul

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

https://youtu.be/-IHg5wQ8xZk