Mayhem Affiliate 09/08/2022

7
Sep

Mayhem Affiliate 09/08/2022

Announcements

EXTREME HEAT ADVISORY!!

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.

Sincerely,
The CrossFit Natomas Staff

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Machine

5 Deadlifts (empty bar – build across sets)

5 Strict Press (empty bar – build across sets)

10 yd sled push

10 yd sled pull

2. Workout Prep

With partner

2 sets:

3 Deadlifts (each/ build in weight)

3 Shoulder to Overhead (each/ build in weight)

10yd Sled Push (each/ build in weight)

Workout

The Hammer (Time)

Teams of 2

2 rounds:

50 Deadlifts (225/155)

50 Shoulder to Overhead (135/95)

50 Front Squats (135/95)

Individual Option

5 rounds:

10 Deadlifts (225/155)

10 Shoulder to Overhead (135/95)

10 Front Squats (135/95)

 Target time: 14-16 minutes Time cap: 20 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression: Ring Kip

10-12 min practice: Holding, Kipping, Kip + Kick on the Rings

Cooldown

Metcon (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)

Accessory

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