Mayhem Affiliate 12/12/2022
CrossFit Natomas – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate:
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
2 sets:
10 PVC Pass Throughs
5 Snatch Grip Push Press (PVC)
5 Overhead Squats (PVC)
-into-
3 sets: (build in weight/ stay light)
2 Snatch Grip Push Press
1 Overhead Squat
2. Strength Prep
Athletes will be performing 2 Snatch Grip Push Press from the back rack followed by 1 overhead squat. Athletes will be building to a heavy single within 10 minutes. Bar can be taken from the rig. Athletes should ensure that they step back far enough from the rig so that if they need to bail, they won’t drop the bar into the rig. If an athlete cannot overhead squat, allow them to build to a heavy 2 regular push press + 2 front squat.
3. Workout Prep
2 sets: (fast)
4 Front Squats
3 Toes to Bar
2 Burpee Over Bar
(rest 30 seconds between sets)
Strength
Snatch Push Press + Overhead Squat
2 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes
Workout (2 Rounds for time)
Polar Bear
Freedom (RX’d)
3 rounds
10 Front Squats (95/65)
10 Toes to Bar
10 Burpee Over Bar
-rest until minute 7:00-
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (95/65)
(KG Conv 43/29)
Independence
3 rounds
10 Front Squats (75/55)
10 Knees to Elbows
10 Burpee Over Bar
-rest until minute 7:00-
For Time:
30 Burpee Over Bar
30 Knees to Elbows
30 Front Squats (75/55)
(KG Conv 34/25)
Liberty
3 rounds
10 Dumbbell Front Squats (light)
10 Hanging Knee Raises
10 Up Downs
-rest until minute 7:00-
For Time:
30 Up Downs
30 Hanging Knee Raises
30 Dumbbell Front Squats (light)
Target time each set: 4-5 Minutes
Time cap each set: 6 minutes
Cooldown/Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)