07/26/2022
Announcements
New class time – M,W,F 9am
Starting August 1st
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar – build across sets)
5 Box Jumps (low box/ work on soft landing)
WORKOUT PREP:
5 Single Arm Dumbbell Push Press (L)
10ft Single Arm Overhead Dumbbell Walking Lunge (L)
5 Single Arm Dumbbell Push Press (R)
10ft Single Arm Overhead Dumbbell Walking Lunge (R)
Strength
Bench Press (Heavy Single in 10-12 min)
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Workout
Great White Shark (AMRAP – Rounds and Reps)
12:00 AMRAP
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R)
Rx: (45/30)
Rx+: (50/35)
Scaled –
12:00 AMRAP:
10 Single Arm Dumbbell Push Press (L) (light)
10 Alternating Step Ups (20in)
10 Single Arm Dumbbell Push Press (R) (light)
10 Alternating Step Ups (20in)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
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: Daily Maintenance 10Mins 007 Calves