Mayhem Affiliate 10/12/2022

11
Oct

Mayhem Affiliate 10/12/2022

Announcements

“Bring a Friend” – Saturday, October 15th

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Bike (Build in pace every 30 seconds)

-into-

3 sets:

30 Single Unders

10 Kettlebell Suitcase Deadlifts (each)

10 Kettlebell Single Arm Up Right Row (each)

2. Workout Prep

3 sets:

10 Double Unders

1 Sandbag Clean (build in weight)

5/4 Calorie Assault Bike

Workout

Metcon (AMRAP – Rounds and Reps)

“Sour Gummy Worms”

Freedom (RX’d)

AMRAP 18 Minutes

75 Double Unders

10 Power Clean 135/95

25/20 Calorie Assault Bike

75 Double Unders

10 Power Clean 135/95

Independence

AMRAP 18 Minutes

50 Double Unders

10 Power Clean 95/65

20/16 Calorie Assault Bike

50 Double Unders

10 Power Clean 95/65

Liberty

AMRAP 18 Minutes

50 Single Unders

10 Sandball Slams (light)

20/16 Calorie Bike Erg

75 Double Unders

10 Sandball Slams (light)

Target number of Rounds: 3 rounds

Minimum number of Rounds before scaling: 2.5 rounds

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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