Mayhem Affiliate 6/13/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up

-into-

3 sets:

5 1¼ Squats (empty bar)

5 Push Press (empty bar)

5 Scap Pull-ups

10 Alternating Box Step-ups

2. Strength Prep

Strength: Athletes will be working back and forth between tempo front squats and weighted pull-ups. Tempo for front squats is a 3 sec negative and 1 sec standing (contraction) portion. For weighted pull ups we will use 50% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.

3. Workout Prep

2 sets:

3 Pull-ups

3 Dumbbell Front Squats

4 Dumbbell Front Rack Walking Lunge Steps

3 Chest to Bar

3 Dumbbell Shoulder to Overhead

-build in weight-
(10min)

Mayhem Hip Halo Activation (https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)

Strength

(17min)

Front Squat (3 Tempo Front Squats x 5 sets @65% (Heavy Single))

How to approach the lifts

-Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

– Either have everyone squat together and you (coach) count them down into the squat or have a partner count.

– Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and then pull straight down with your hamstrings.

– Before descending, we want athletes to take a solid stomach breath to secure the midline.

We start by unlocking the hips back during the descent and then sending them straight down between the heels.

– On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.

Example Sets

set 1:

3 Tempo Front Squats @130

-rest –

set 2:

3 Tempo Front Squats @130

-rest-

set 3:

3 Tempo Front Squats @130

-rest-

set 4:

3 Tempo Front Squats @130

-rest-

set 5:

3 Tempo Front Squats @130

Based off of a 200# Front Squat 1RM

Strict Weighted Chin up (5 Strict Weighted Pull-ups x 5 sets @50% of 1RM)

**How to approach the lifts**

– Use belts, dumbbells, kettlebells, or clips to support the weight.

– Focus on the hollow torso and having a straight-line pull.

– Always start from a dead hang position with the hears in line with the biceps. The grip should be just outside the shoulders making sure we wrap pinkies first before the thumbs.

– During the ascent, we start by activating the scaps sending the head back and lining the chest directly underneath the bar.

We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent. Make sure athletes control their bodies back down from the full lockout position before going into the next rep.

**Example Sets**

set 1:

5 Strict Weighted Pull-up @15lbs

-rest –

set 2:

5 Strict Weighted Pull-up @15lbs

-rest-

set 3:

5 Strict Weighted Pull-up @15lbs

-rest –

set 4:

5 Strict Weighted Pull-up @15lbs

-rest –

set 5:

5 Strict Weighted Pull-up @15lbs

Based off of a 30# Weighted Pull-up 1RM

Workout

(5min prep, 15min time cap)

Metcon (Time)

Freedom (RX’d)

30 Pull-ups

30 Dumbbell Front Squats (50s/35s)

100’ Dumbbell Front Rack Lunge (50s/35s)

30 Chest to Bar

30 Dumbbell Shoulder to Overhead (50s/35s)

100’ Dumbbell Front Rack Lunge (50s/35s)

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
(15min)

Independence

30 Pull-ups

30 Dumbbell Front Squats (35s/25s)

100’ Dumbbell Front Rack Lunge (35s/25s)

20 Chest to Bar

30 Dumbbell Shoulder to Overhead (35s/25s)

100’ Dumbbell Front Rack Lunge (35s/25s)

Liberty

30 Ring Rows

30 Goblett Squats (light)

100’ Walking Lunge

20 Jumping Pull-ups

30 Dumbbell Push Press (light)

100’ Walking Lunge

Accessory

1 min couch stretch (each side) (https://www.youtube.com/watch?v=ulgAOykAgV4)

1 min twisted cross (each side) (https://www.youtube.com/watch?v=eNJI0cX6hQw)

30 sec bicep stretch on wall (each side (https://www.youtube.com/watch?v=QY4gCIYbGQk)

Mayhem Ready (https://www.youtube.com/watch?v=d7SDqequflQ)

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