Mayhem Affiliate 10/15/2022


Mayhem Affiliate 10/15/2022


“Bring a Friend” – Saturday, October 15th

CrossFit Natomas – CrossFit


Warm-up (No Measure)

Stretch together


3 rounds

100 meter run

10 kip swings (progressing towards toes to bar)

10 push presses with an empty barbell

10 deadlifts (start with an empty barbell and work up towards working weight)


Metcon (Time)

With a Partner:

5 Rounds for Time

25 Toes to Bar

20 Handstand Push Ups

15 Deadlifts (225/155)


5 Rounds for Time

15 Toes to Bar

12 Handstand Push Ups

9 Deadlifts (185/125)


Metcon (4 Rounds for time)

Mayhem Mini-Pump – Upper Body Posterior

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Double DB Prone Row @ moderate weight – maintain quality

12 Straight Arm Lat Pull Down @ moderate weight – maintain quality

10 Single Arm DB Kickback @ moderate weight – maintain quality

-Rest 3 min b/t round-

Double DB Prone Row

Straight Arm Lat Pull Down

Single Arm DB Kickback


Metcon (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)