Mayhem Affiliate 09/20/2022

19
Sep

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)

Accessory

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