Mayhem Affiliate 11/19/2022


Mayhem Affiliate 11/19/2022


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

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

1:00 Machine


3 sets:

20 Plate Hops

5 Up Downs

10 Suitcase Deadlifts (each)

2. Workout Prep

3 sets:

10 Double Unders

2 Burpee Deadlifts

-rest 30 seconds between sets-

Workout (Time)

With a partner for time

4 rounds:

100 Double Unders

20 Handstand Push-ups

30 Burpee Deadlift (2×50/35)

20 Handstand Push-ups

100 Double Unders

Solo for time

4 rounds:

50 Double Unders

10 Handstand Push-ups

15 Burpee Deadlift (2×45/30)

10 Handstand Push-ups

50 Double Unders

Accessory (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 Body Row on Racked Barbell @ moderate weight – maintain quality

12 Single Arm Lat Pulldown @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-
Body Row on Racked Barbell

Single Arm Lat Pulldown

Lying DB Pullover on Bench

Standing Tricep DB French Press

Cooldown/Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back