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)