Mayhem Affiliate 09/12/2022


Mayhem Affiliate 09/12/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo warm-up


3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will perform the 3-Position Power Snatch from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position). Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it. If athletes do not have the mobility for an overhead squat, allow them to perform front squats.

3. Workout Prep

1 set:

9 Air Squats

7 Push-ups

5 Kettlebell Swings

10ft Lunge Walk


3-Position Power Snatch (5 sets at 70% of 1RM Snatch)

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets

* Complete a set every 1:30 *

Overhead Squat (3×2 @80% of 1RM Snatch)


Rainbow Roll (Time)


3 Rounds

30 Air Squats

50ft Walking Lunge

30 Push-ups

50ft Walking Lunge

30 Kettlebell Swings (53/35)


3 Rounds

20 Air Squats

15 Box Step Ups (low)

20 Bar Push ups

15 Box Step Ups (low)

20 Russian Kettlebell Swings (light)

Target time: 12-14 minutes

Time cap: 16 minutes


Metcon (No Measure)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)
[Couch Stretch](

[Foot Smash](

[Foam roll lats](