Mayhem Affiliate 12/03/2022

3
Dec

Mayhem Affiliate 12/03/2022

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

6 min AMRAP

30-sec row

10-sec handstand hold

5 Single Arm DB Press (each side)

5 Negative Bench Press (Empty Bar)(3 sec down)

2. Workout Prep

With Partner

3 sets

5/4 Calorie Ski/row (each)

2 Strict Handstand Push Ups (each)

3 Bench Press (each/build in weight)

Workout (Time)

Poke Bowls

Freedom (RX+)

Teams of 2

50-40-30-20-10

Calorie Ski (Or Row)

Strict Handstand Push Ups

Bench Press (135/95)

(KG Conv: 61/43)

Individual Option:

25-20-15-10-5

Calorie Ski (Or Row)

Strict Handstand Push Ups

Bench Press (135/95)

(KG Conv: 61/43)

Independence (Rx)

Teams of 2

50-40-30-20-10

Calorie Ski (Or Row)

Handstand Push Ups

Bench Press (95/65)

(KG Conv: 43/29)

Liberty (Scaled)

Teams of 2

30-25-20-15-10

Calorie Row

Dumbbell Push Press (light)

Dumbbell Bench Press (light)

Time cap: 25 minutes

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

12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality

12 Straight Arm Lat Pull Down @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t round-

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