Mayhem Affiliate 6/21/2022

CrossFit Juke Joint – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 18:00
Strength: 18:00 – 32:00
Workout: 32:00 – 50:00
Cooldown: 50:00 – 52:00
Cleanup: 52:00 – 54:00
Mobility: 54:00 – 60:00
TARGET SCORE
● Target time each set: 3:30-4:30
● Time cap each set: 6 minutes

View Public Whiteboard

Warm-up (No Measure)

Warm up

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry or Banded 7’s

-into-

Hip Halo Warmup

-into-

3 sets:

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Bench Press (empty bar – slow and controlled)

3 Updowns to seal pose

3 Box Step-Ups (each side)

Pause Bench Press (2 Pause Bench Press x 5 sets @70% of 1RM)

*2-3 second pause at the bottom*
* Rest as needed between sets *

Box Jump (3 High Box Jumps x 5 sets @ 6-8” below max height )

Metcon (2 Rounds for time)

12 Squat Snatch (135/95)

20 Burpee Box Jump Overs (24/20)

12 Squat Snatch (135/95)

@10:00

8 Squat Snatch (155/105)

20 Burpee Box Jump Overs (24/20)

8 Squat Snatch (155/105)
● Independence

12 Squat Snatch (115/80)

20 Burpee Box Jump Overs (20/16)

12 Squat Snatch (115/80)

@10:00

8 Squat Snatch (135/105)

20 Burpee Box Jump Overs (20/16)

8 Squat Snatch (135/95)

● Liberty

20 Alternating Dumbbell Snatch (light)

20 Up Down + Box Step Up (20/16)

12 Squat Snatch (135/95)

@10:00

16 Alternating Dumbbell Snatch (moderate)

20 Up Down + Box Step Up (20/16)

16 Alternating Dumbbell Snatch (moderate)

Accessory

1 min forward fold (wide legs)

https://youtu.be/vB5GtHh9l2Y

1 min seal pose

1 min trap smash with Barbell (each side)

()

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: