Mayhem Affiliate 09/07/2022


Mayhem Affiliate 09/07/2022



Please be cautious when working out during the hottest times of the day. We encourage you to stay hydrated and be aware of the signs of Heat Exhaustion and how to avoid it. We also ask that you take advantage of our morning classes to beat the heat.

The CrossFit Natomas Staff

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will have 1 Power Clean + Push Jerk. Athletes should focus on the consistency of their receiving position and footwork during these lifts. Once the bar is cleaned up, athletes should pause at the top of the cleans, reset hands if needed, and then drive into the push jerk. For the Front Squats, athletes will transition over to the rack. Make sure they strip the weight down before climbing to a heavy single. This next portion is based on feel. Athletes will start by building up to a heavy 3 rep, into a heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any of these!

3. Workout Prep

2 sets:

1 Bar Muscle Up

2 Box Jump Overs (no touch)

3 GHD’s

10ft Front Rack Lunge (build in weight)


Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM)

Front Squat (3-2-1-1-1 (build up in weight))


Up and Over (Time)

3 rounds for time:

12 Chest to Bar Pull Ups

12 Box Jump Overs (24″/20″)

12 BB Front Rack Lunge (135/95)


6 Bar Muscle Ups

Time Cap: 12 Minutes


Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](

[Foam roll calves](

[Trap Smash](