Mayhem Affiliate 6/16/2022

CrossFit Juke Joint – CrossFit

# Time Frame
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

View Public Whiteboard

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up

-into-

3 sets:

30-sec Jump Rope

5 Updowns to Seal Pose

3 Deadlifts (empty bar – 20 sec tempo rise)

8 Pike Push-ups

2. Workout Prep

2 sets:

50m Run

2 Bar Facing Burpees

2 Power Cleans (build in weight)
Hip Halo Warm Up (https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)

Strength

SUPERSET

Deadlift (3 Dead Stop Deadlifts x 5 sets @65% of 1RM)

https://youtu.be/B3osBeRVJ0U

Strict Handstand Push up (50-60% Strict HSPU x 5 sets of max volume)

Workout

Metcon (Time)

Freedom (RX’d)

800m Run

-into-

10 rounds:

6 Bar Facing Burpees

3 Power Cleans (185/125)

-into-

800m Run

* Independence

800m Run

into

10 rounds:

6 Bar Facing Burpees

3 Power Cleans (155/105)

into

800m Run

* Liberty

400m Run

into

10 rounds:

6 Up Downs

6 Dumbbell Power Cleans (moderate)

into

400m Run

Accessory

1 min foot smash w/ lacrosse ball (each side) (https://www.youtube.com/watch?v=636EQMF2tME)

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

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

Mayhem Ready (https://www.youtube.com/watch?v=63ERoGS5fXQ)

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