Mayhem Affiliate 8/05/2022
Announcements
New class time – M,W,F 9am
Starting August 1st
No open gym this Saturday, August 6th due to Najera’s Baby Shower.
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
PVC Circuit
–
2:00 Machine
-into-
3 sets
20 Plate Hops
10 Step ups
5 Kipping Knee Raises
5 Pike Push-ups
Workout Prep
-with a partner-
1 set:
5 Box Jump Overs (each)
5 Toes to Bar (each)
5 Handstand Push-ups (each)
Workout
Cheesehead (Time)
Teams of 2
100 Box Jump Overs (24/20)
50 Toes to Bar
100 Handstand Push-ups
50 Toes to Bar
100 Box Jump Overs (24/20)
**Split Reps as needed
Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)
Scaled Team of 2:
75 Box Jump Overs (20/16)
35 Toes to Bar
75 Handstand Push-ups
35 Toes to Bar
75 Box Jump Overs (20/14)
Target time: 18-20 minutes
Time cap: 25 minutes
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
Warm-up
Warm-up (No Measure)
Mayhem Ready: Pre Post Workout Press Couplet