Mayhem Affiliate 10/19/2022

18
Oct

Mayhem Affiliate 10/19/2022

Announcements

Wodtober Fest Comptetition is this Saturday, 10/22. Come out and support our members – Bobby, Travys & Lauren.

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 sec assault bike (easy)

20 sec assault bike (mod)

10 sec assault bike (hard)

5 Wall Balls (focus on arm cycling)

5 world’s greatest stretch (each side)

2. Workout Prep

1 set:

5/4 Calorie Bike

5 Wall Balls (regular height)

5/4 Calorie Bike

5 Wall Balls (higher target)

Workout

Metcon (3 Rounds for time)

“You Jump, I Jump”

Rx+:

3 Sets:

20/15 Calorie Assault Bike

25 Wall Balls (20/14) (10’/9’)

15/12 Calorie Assault Bike

 20 Wall Balls (20/14)

10/8 Calorie Assault Bike

-rest 1:1 between sets-

Rx:

Independence

3 Sets:

16/14 Calorie Assault Bike

25 Wall Balls

12/10 Calorie Assault Bike

20 Wall Balls (20/14)

9/7 Calorie Assault Bike

rest 1:1 between sets

Scaled-

3 Sets:

12/10 Calorie Assault Bike

15 Wall Ball Thrusters (light)

10/8 Calorie Assault Bike

15 Wall Ball Thrusters (light)

8/6 Calorie Assault Bike

rest 1:1 between sets

Target time each set: 4:30-5:30

Time cap each set: 6 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()