Mayhem Affiliate 09/20/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
:20 Second Hollow Hold
5 inch worms
10-second Handstand Hold
:30 sec Jump Rope
2. Workout Prep
1 set:
10 Ab-Mat Sit Ups
10 Double Unders
1 Wall Walk
Workout
Metcon (3 Rounds for reps)
“German Shepherd”
3:00 AMRAP
100m Run
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
200m Run
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
300m Run
60 Double Unders
6 Wall Walks
** Every 50m = 1 rep for Run (ex: 200 = 4 reps)**
Target number of Rounds each set: 2-3 rounds
Minimum number of Rounds before scaling: 1.5 rounds
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)