Mayhem Affiliate 09/09/2022


Mayhem Affiliate 09/09/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min amrap:

:45 sec Assault Bike

3 inch worms

:10 sec HS Hold

5 Handstand Push ups (box)

2. Workout Prep

1 set (with partner)

20-sec Assault Bike (each/ at workout pace)

3 Strict Handstand Push ups (each)


ERG Press (Time)

Teams of 2

60/48 Calorie Row

40 Handstand Push Ups

40/28 Calorie Row

40 Deficit Handstand Push Ups (4″/2″)

40/28 Calorie Row

40 Handstand Push Ups

60/48 Calorie Row

Target time: 14-16 Minutes

Time cap: 18 minutes

Solo Version (Time)

40/28 Calorie Row

25 Handstand Push Ups

25/18 Calorie Row

20 Deficit Handstand Push Ups (4″/2″)

25/18 Calorie Row

25 Handstand Push Ups

40/28 Calorie Row


Goblet Squat: 1 and a Half Reps (4 sets: 10 reps )

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Goblet Squat: 1 and a Half Reps

Lying Banded Hamstring Curl (4 sets: 10 reps )

*Rest 1:30-2:00 b/t sets


Metcon (No Measure)

1 min Tricep smash (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Tricep Smash](

[Pec Smash](

[Foam Roll Lats](