Mayhem Affiliate 6/20/2022

CrossFit Juke Joint – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00 – 30:00
Workout: 30:00 – 50:00
Cooldown: 50:00 – 52:00
Cleanup: 52:00 – 54:00
Mobility: 54:00 – 60:00
TARGET SCORE
● Target time: 8-10 minutes
● Time cap: 14 minutes

View Public Whiteboard

Warm-up (No Measure)

Warm up

PRE-CLASS: Hip Halo Warm-up

IN-CLASS

3 sets:

30-second Assault Bike

5 1¼ Squats (empty bar)

5 hang Power Cleans

10 Alternating V-Ups

S-A: Paused Front Squat (2 Pause Front Squats x 5 sets @70% of 1RM)

* Rest as needed between sets *

S-B: Strict Weighted Chin up (3 Strict Weighted Pull-ups x 5 sets @65% of 1RM)

* Rest as needed between sets *

Metcon (Time)

21-18-15-12-9-6

Hang Power Cleans (95/65)

Calorie Assault Bike

(Women Calories: 16-14-12-10-8-6)

Cooldown/Mobility

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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