Mayhem Affiliate 11/17/2022

Announcements

Please RSVP for CFN Holiday Party by 11/20 on Evite. 

http://evite.me/X8uvW3de6D

2022 – HOLIDAY SCHEDULE:
Thursday, (Thanksgiving Day) November 24: 9:00AM ONLY

Friday, (Day after Thanksgiving), November 25: CLOSED ALL DAY 

Saturday, November 26: 9:00AM CLASS, 10-12PM OPEN GYM 

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets

5 kipping knees raise

20 Double KB Front rack carry (light weight – focus on good positioning)

5 Empty Bar Back Squats (slow and steady)

2. Strength Prep

Athletes will be back squatting for a 4rm and then perform 2 drop sets off of that established 4rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.

3. Workout Prep

With Partner

2 sets:

3 Synchro Toes to Bar

10ft Double Front Rack KB Carry

Strength

Back Squat (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.)

Workout (Time)

“Doc Hudson”

Freedom (RX’d)

Teams of 2

5 rounds

300ft Double KB Front Rack carry (53’s/35’s)

15 Toes to Bar

Rx+: Synchro Toes to Bar

Individual Option:

5 rounds

150ft Double KB Front Rack Carry (35’s/25’s)

15 Toes to Bar

Liberty

Teams of 2

5 rounds

300ft Dumbbell Farmer Carry (50s/35s)

10 Synchro Hanging Knee Raises

(KG conv: SB 22.5/14, DB 22.5/15)

Target time: 8-10

Time cap: 14 minutes

Cooldown/Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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