Mayhem Affiliate 11/05/2022

Announcements

Starting November 5, 2022, Saturday’s class start time will be 9:00AM, followed by OPEN GYM from 10:00AM – 12:00 Noon.  This schedule will remain in effect NOVEMBER – APRIL.

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Stretch together (chest, shoulders, hamstrings)

Workout Prep

4 sets:

3 Bench Press (build in weight)

3 GHD’s or 6 alternating V-ups

100 meter run

Workout

Metcon (Time)

With a partner for time:

7 rounds

11 Bench Press (155/105)

15 GHD Sit Ups or 30 Alternating V-ups

200 Meter Sandbag Carry (70/50) – run together, one person carries the sandbag

Solo for time:

7 rounds

11 Bench Press (115/80)

10 GHD Sit Ups or 20 Alternating V-ups

100 meter med ball carry (30/20)

Accessory

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 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

12 Double DB Standing Bent Over Row @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t round-
Lat Pulldowns – Neutral Close Grip

Double DB Standing Bent Over Row

Barbell Skull Crushers

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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