Mayhem Affiliate 09/16/2022

15
Sep

Mayhem Affiliate 09/16/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 min Assault Bike

-into-

5 min amrap:

5 Wall Ball Thrusters

4 Box Step Ups

3 Kip Swings + 3 Kipping Knee Raises

2. Workout Prep

2 sets:

5 Wall Balls

4 Toes to Bar

3 Box Jump Overs (build in height)

Workout

Metcon (Time)

“Shrimp Tempura Roll”

Freedom (RX’d)

50 Wall Balls (20/14)

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Wall Balls (20/14)

(KG WB: 9/6)

Independence

50 Wall Balls (14/10)

50 Knees to Elbows

50 Box Jump Overs (20/16)

50 Wall Balls (14/10)

(KG WB: 6/4)

Liberty

30 Wall Ball Thrusters (light)

30 hanging Knee Raises

30 Step Ups (20/16)

30 Wall Ball Thrusters (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Accessory

Bottom-Up Single Arm Standing KB Press (4 sets: 12 reps each side)

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

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

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4

GHD Hip Extension (4 sets of 10 reps)

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

https://youtu.be/-C2OcAP9fg4

Cooldown

Metcon (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)

[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)

Accessory

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