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)
Workout
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
Accessory
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
https://youtu.be/lSWnhzfRE7o
Lying Banded Hamstring Curl (4 sets: 10 reps )
*Rest 1:30-2:00 b/t sets
Cooldown
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](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)