Mayhem Affiliate 10/20/2022

19
Oct

Mayhem Affiliate 10/20/2022

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

3 sets:

1:00 Machine

5 Kip Swings

10 Alternating V-ups

5 Clean Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Power Cleans (empty bar)

2. Workout Prep

With Partner

3 sets:

5 Synchro Toes to Bar

2 Power Cleans (each/ build up in weight)

Workout

Metcon (Time)

“April 15, 1912”

Freedom (RX’d)

Teams of 2

50 Synchro Toes to Bar

50 Power Cleans (155/105)

50 Synchro Toes to Bar

Individual Option:

50 Toes to Bar

25 Power Cleans (155/105)

50 Toes to Bar

(KG conv: PC 70/48)

Independence

Teams of 2

50 Synchro Knees to Elbows

50 Power Clean (135/95)

50 Synchro Knees to Elbows

(KG conv: PC 61/43)

Liberty

Teams of 2

50 Synchro Hangin Knee Raises

75 Dumbbell Cleans (light)

50 Synchro Abmat Sit ups

Target time: 9-11

Time cap: 15 minutes

Accessory

DB Good Mornings (4 sets of 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

DB Good Mornings

https://youtu.be/7T_cWbUzMwM

Seated Arnold Press (4 sets of 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Seated Arnold Press

https://youtu.be/D07XHj7G7iA

Cooldown/Mobility

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose

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