Mayhem Affiliate 12/17/2022

CrossFit Natomas – CrossFit

Warm-up (No Measure)

3 sets

200 meter run

5 med ball cleans

5 burpees

5 med ball thrusters

Workout (AMRAP – Rounds and Reps)

25′ AMRAP 3 person team

*15/12 calorie assault bike

15 stone to shoulder (90/70)

15 hand release push-ups

15 stone squats

*1 person on the bike while other 2 work through the triplet

With a partner

*10/8calorie assault bike

10stone to shoulder (90/70)

10hand release push-ups

10stone squatsEvery 2 minutes:

*1 person on the bike while partner works through the triplet

Accessory (Checkmark)

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

*If athletes performed this last week and felt very comfortable with the reps, then recommend adding 1-2 reps or going up to the next progression if scaling.

Coodown/Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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