Mayhem Affiliate 09/10/2022

9
Sep

Mayhem Affiliate 09/10/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Row

1:00 Run

10 Alternating V-Ups

10 Bird Dogs

3 Empty Barbell Deadlifts

2. Workout Prep

3 sets:

50m Run (Workout pace)

3 Burpees Over the Barbell

1 Power Clean (build in weight)

Workout

“Going to Work” (10 Rounds for time)

Team of 2:

10 Sets (1 set every 3:00)

200m Run (One person)

12¬†Burpees Over the Bar –¬†Split Reps

4 Power Cleans (205/135) – Split Reps

Time cap each set: 2 minutes

SOLO (No Measure)

10 Sets (1 set every 3:00)

150m Run

6 Burpess Over the Bar

3 Power Cleans (165/115)

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)

Accessory

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