Mayhem Affiliate 12/06/2022
Announcements
We will be CLOSED this SATURDAY, DECEMBER 10TH.
We encourage as many of you to come out and support the 4 teams competing at the Golden Bear Games Hosted by CrossFit 916. For more details, reach out to a Coach Staff.
CrossFit Natomas – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo + Crossover Symmetry or Banded 7’s Warm Up
-into-
6:00 Amrap
5 Front Squats (empty bar/slow and controlled)
4 Broad Jumps
5 Push Press (empty bar)
2. Strength Prep
Give athletes 10-12 minutes to work up to a heavy 2 front squats + 1 push press + 1 push jerk. Bar can be taken from the rig, and athletes should move back far enough so as not to drop the bar into the rig if they fail. Athletes should focus on high elbows and vertical torso during the 2 squats. At the top of the last rep, show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press. Remind athletes to pause after the push press to get a good breath, regain core stability and repeat with a good, explosive dip and drive under the bar.
3. Workout Prep
2 sets: (Build in weight)
4 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overhead
Strength
Front Squat + Push Press + Push Jerk
2 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy in 10-12 minutes –
Workout (Time)
Hunsucker & Malone
Freedom (RX’d)
4 rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Shoulder to Overhead (95/65)
(KG Conv 43/29)
Independence
4 rounds
24 Deadlifts (75/55)
18 Hang power cleans (75/55)
12 Shoulder to Overhead (75/55)
(KG Conv 34/25)
Liberty
4 rounds
20 Dumbbell Deadlifts (light)
15 Dumbbell Hang power cleans (light)
10 Dumbbell Shoulder to Overhead (light)
Target time: 12-14 minutes
Time cap each set: 16 minutes
Cooldown/Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)