Mayhem Affiliate 09/21/2022

20
Sep

Mayhem Affiliate 09/21/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will be performing ascending reps of Clean and Push Jerk beginning at 65% and increasing across 10 total reps at the athlete’s choosing of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.

3. Workout Prep

2 sets:

5 Wall Balls

10ft Dumbbell Front Rack Lunges

Strength

Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets)

Start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

Workout

Metcon (Time)

“Rottweiler”

Freedom (RX’d)

For Time:

50 Wall Balls (20/14)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14)

(KG conv: WB 9/6, DB 22.5/15)

Independence

For Time:

50 Wall Balls (14/10)

200ft Front Rack Dumbbell Lunge Walk (35s/25s)

50 Wall Balls (14/10)

(KG conv: WB 6/4, DB 15/10)

Liberty

For Time:

30 Dumbbell Thrusters (light)

150ft Lunge Walk

30 Dumbbell Thrusters (light)

Target time: 10-12 minutes

Time cap: 16 minutes

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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