Mayhem Affiliate 09/30/2022
Announcements
Due to parking lot construction the gym will be closed this Saturday, Oct 1st.
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)
2. Workout Prep
3 sets:
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)
Workout
Metcon (Time)
“Pumpkin Pie”
Freedom (RX’d)
50 Power Snatches (95/65)
50 Overhead Lunges (95/65)
Independence
50 Power Snatches (75/55)
50 Overhead Lunges (75/55)
(KG Conv: 43/29, 34/25)
Liberty
50 Dumbbell Snatches (light)
100’ Dumbbell Walking Lunge (light)
Target time: 5-7 minutes
Time cap: 10 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Transitionswith band
– 10-12 minutes practice-
Cooldown
Metcon (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)