Mayhem Affiliate 6/15/2022

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

Crossover Symmetry or Banded 7’s Warmup

-into-

Hip Halo Warmup

-into-

7 min AMRAP:

30-sec Machine

5 GHD’s to parallel

5 Overhead Squats (empty bar – build across)

10-sec handstand hold

3-inch worms

2. Workout Prep

3 sets:

5 GHD’s

1 Wall Walk (half way)

3 Overhead Squats (build in weight)
Crossover Symmetry Activation (https://www.youtube.com/watch?v=Y80mRnwkGGk)

Banded 7s (https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem)

Workout

Metcon (Time)

Freedom (RX’d)

For Time:

30 GHD Sit Ups (Or V-Ups)

5 Wall Walks

30 Overhead Squats (95/65)

20 GHD Sit Ups (Or V-Ups)

5 Wall Walks

20 Overhead Squats (115/80)

10 GHD Sit Ups (Or V-Ups)

5 Wall Walks

10 Overhead Squats (135/95)
* Independence

30 GHDs (6in Riser) (Or V-Ups)

5 Wall Walks (halfway)

30 Overhead Squats (75/55)

20 GHDs (6in Riser) (Or V-Ups)

5 Wall Walks (halfway)

20 Overhead Squats (95/65)

10 GHDs (6in Riser) (Or V-Ups)

5 Wall Walks (halfway)

10 Overhead Squats (115/80)

* Liberty

30 V-Ups

100’ Bear Crawl

30 Goblet Squats (light)

20 V-Ups

100’ Bear Crawl

20 Goblet Squats (mod)

10 V-Ups

100’ Bear Crawl

10 Goblet Squats (mod-heavy)

Accessory

1 min forward fold (wide legs) (https://www.youtube.com/watch?v=vB5GtHh9l2Y)

1 min seal pose (https://www.youtube.com/watch?v=eln0jlSQkI0)

1 min trap smash with Barbell (each side) (https://www.youtube.com/watch?v=YMPtKMjWlR4)

Mayhem ready (https://www.youtube.com/watch?v=ebLCsfEhyt)

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