Mayhem Affiliate 12/14/2022


Mayhem Affiliate 12/14/2022


BRING-A-FRIEND This Saturday December 17th at 9:00AM


We do ask that you arrive 10-15 minutes early so that our visitor can fill out a waiver prior to the start of the class.

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Run Warmup:

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees


6 min AMRAP

25/25ft down and back

5 Kip Swings

3 Low Bar Muscle Up

2. Workout Prep

1 set:

2 Bar Muscle Ups

1 50’ Shuttle Run (practice turning)

Workout (AMRAP – Rounds and Reps)


Freedom (RX’d)

AMRAP 12 Minutes

4 Bar Muscle Ups (Or 8 Burpee Pull-ups)

10×25’ Shuttle Runs

(KG Conv: 10×7.5m shuttle runs)


AMRAP 12 Minutes

3 Bar Muscle Ups (Or 6 Burpee Pull-ups)

10 Shuttle Runs (25ft)

(KG Conv: 10×7.5m shuttle runs)


AMRAP 12 Minutes

8 Jumping Pull-ups

8 Shuttle Runs (25ft)

(KG Conv: 8×7.5m shuttle runs)

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 5 rounds


Alt. Incline DB Bench

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets heavy.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Alt. Incline DB Bench
4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Weighted Hip Thrust

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose