Mayhem Affiliate 6/17/2022

CrossFit Juke Joint – CrossFit

# Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
Workout: 15:00 – 52:00
Accessory: 52:00-60:00

# TARGET SCORE
* Target time each set: 2 minutes -2:30
* Time cap each set: 3 minutes
(Total 33min running clock)
# STIMULUS and GOALS
* The stimulus for todays workout is moderate-high intensity while managing leg fatigue. Goal should be to maintain or get slightly faster on each set.

* Feel that first set out with a 5-10% under their target pace and make sure they jump with everything they got on the box jump. No one falls today!!

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Warm-up (No Measure)

(Before Class)

Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

WARM UP

7 min AMRAP:

30 sec row (easy pace)

10 heel toe rocks

10 plate toe taps (each side)

5 Wall Balls (focus on breathing and arm cycling)

3 Box Jumps (increase in height across warmup)
Hip halo Warm Up (https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)

Workout

Metcon (6 Rounds for time)

Freedom (RX’d)

6 sets:

20/16 Calorie Row or Bike

15 Wall Ball (30/20)

10 Box Jumps (30/24)

-rest 1:1 between sets-

* Independence

6 sets:

16/14 Calorie Row or Bike

15 Wall Ball (20/14)

10 Box Jumps (24/20)

* Liberty

6 sets:

15/12 Calorie Row or Bike

12 Wall Ball Thrusters (light)

10 Box Step Ups (20/16)

Accessory

Single Arm Standing Tricep Extension w/ band

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body