Monthly Archives: June 2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups 2. Strength Prep Athletes will be working back and forth between deadliftsContinue reading “Mayhem Affiliate 6/30/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP: 30 sec Row 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) Workout Metcon (Time) “Bluebonnets” Freedom (RX’d) For time: 20/16Continue reading “Mayhem Affiliate 6/29/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Row 2 Zombie Climbs(Rope Getup) or 1 max height Rope Pull 5 Bench Press (empty bar – slow and controlled) 4 World’s GreatestContinue reading “Mayhem Affiliate 6/28/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) Strength SUPERSET A+B Athletes will be workingContinue reading “Mayhem Affiliate 6/27/2022”

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Metcon (Time) “BikeErg Lactate Threshold” 2000m at Easy -2 Min Rest- 2 Sets: 3000m at Moderate, 2 Min Rest 2000m at Moderate, 90 Sec Rest 1250m at Moderate, 1 Min RestContinue reading “Mayhem Affiliate 6/26/2022”

CrossFit Juke Joint – CrossFit TARGET SCORE ● Target time each set: 1:45-2:15 ● Time cap each set: 3 minutes View Public Whiteboard Warm-up (No Measure) Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows Metcon (8 Rounds forContinue reading “Mayhem Affiliate 6/25/2022”

CrossFit Juke Joint – CrossFit Intro: 0:00 – 3:00 Warmup: 3:00 – 15:00 Workout: 15:00 – 52:00 Cooldown: 52:00-54:00 Cleanup: 54:00 – 56:00 Mobility: 56:00 – 60:00 TARGET SCORE ● Target Time each set: sub 3 minutes ● Time Cap each set: 3:45 minutes View Public Whiteboard Warm-up (No Measure) BEFORE CLASS Crossover Symmetry orContinue reading “Mayhem Affiliate 6/24/2022”

CrossFit Juke Joint – CrossFit Intro: 0:00 – 3:00 Warmup: 3:00 – 13:00 Strength: 13:00 – 30:00 Workout: 30:00 – 55:00 Cooldown: 55:00 – 57:00 Cleanup: 57:00 – 60:00 Mobility: Homework TARGET SCORE ● Target time: 13-15 minutes ● Time cap each set: 18 minutes View Public Whiteboard Warm-up (No Measure) BEFORE CLASS Hip HaloContinue reading “Mayhem Affiliate 6/23/2022”

CrossFit Juke Joint – CrossFit Intro: 0:00 – 3:00 Warmup: 3:00 – 20:00 Workout: 20:00 – 37:00 Accessory/Mobility: 37:00 – 60:00 TARGET SCORE ● Target time: 9-11 minutes ● Time cap: 15 minutes View Public Whiteboard Warm-up (No Measure) Warm up BEFORE CLASS: 5XBanded 7’s -IN-CLASS- 6 min AMRAP 30-sec single/double unders 5 Alternating V-upsContinue reading “Mayhem Affiliate 6/22/2022”

CrossFit Juke Joint – CrossFit Time Frame Intro: 0:00 – 3:00 Warmup: 3:00 – 18:00 Strength: 18:00 – 32:00 Workout: 32:00 – 50:00 Cooldown: 50:00 – 52:00 Cleanup: 52:00 – 54:00 Mobility: 54:00 – 60:00 TARGET SCORE ● Target time each set: 3:30-4:30 ● Time cap each set: 6 minutes View Public Whiteboard Warm-up (NoContinue reading “Mayhem Affiliate 6/21/2022”