Mayhem Affiliate 10/16/2022

15
Oct

Mayhem Affiliate 10/16/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (Distance)

“BikeErg Lactate Threshold”

3 Sets

5 Min at RPE3, 30 Sec at RPE1

45 Sec at RPE7, 30 Sec at RPE1

15 Sec at RPE9

*Rest 90 Sec between sets.

Workout

Metcon (2 Rounds for time)

“Ice Breakers Sour”

Freedom (RX’d)

2 Sets

3 Rounds

15/12 Cal Assault Bike (Or 20/16 Calorie Row)

9 Deadlift (225/155)

-Rest 3:00 between sets-

(KG conv: DL 102/70)

Independence

2 Sets

3 Rounds

12/10 Assault Bike (Or 16/13 Calorie Row)

9 Deadlift (185/125)

Rest 3:00 between sets

(KG conv: DL 83/56)

Liberty

2 Sets

3 Rounds

12/10 Assault Bike (Or 16/13 Calorie Row)

9 Dumbbell Deadlifts (moderate)

Rest 3:00 between sets