Mayhem Affiliate 12/09/2022

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.

Golden Bear Games 2022 – Heat Times

Amino Disrespect (Cyle & Bobby)- 10:15, 12:30, 2:58

Ditching Dadbod (Travys & Rob) – 10:30, 12:45, 3:05

Weights Before Dates (Diego & Pedro) – 10:45, 1:30, 3:12

The Hell Extra Cakes & Muscles (Luz & Lauren) – 10:00, 12:15, 2:51

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-

3 sets:

30-second Assault Bike (build in pace)

5 Front Squats (empty bar)

5 Push Press (empty bar)

10-second Handstand Hold

2. Strength Prep

Give athletes 10-12 minutes to build up to a Heavy Thruster. The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while actively pressing up on the bar. Remember, no re-dipping, and make sure athletes don’t let athletes bottom out into the squat. We want the hamstrings actively pulling the body into the squat while loading the legs before driving up and out. Good Luck, and Have Fun!

3. Workout Prep

2 sets:

5/4 Calorie Assault Bike

3 Thrusters

*focus on steady breathing

Strength

Thruster

Heavy Thruster

* Work up to a heavy single for the day *

Workout (Time)

Body By Brian

Freedom (RX’d)

21-18-15-12-9

Calorie Assault Bike

Thrusters (75/55)

* Womens Calories: 16-14-12-10-8

(KG Conv: Thrusters 34/25)

Independence

16-14-12-10-8

Calorie Assault Bike

Thrusters (55/35)

Womens Calories: 14-12-10-8-6

(KG Conv: Thrusters 25/15)

Liberty

16-14-12-10-8

Calorie Bike Erg

Dumbbell Thrusters (light)

Womens Calories: 14-12-10-8-6

Target time: 8-10 minutes

Time cap: 14 minutes

Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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