Mayhem Affiliate 6/24/2022

CrossFit Juke Joint – CrossFit

Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
Workout: 15:00 – 52:00
Cooldown: 52:00-54:00
Cleanup: 54:00 – 56:00
Mobility: 56:00 – 60:00
TARGET SCORE
● Target Time each set: sub 3 minutes
● Time Cap each set: 3:45 minutes

View Public Whiteboard

Warm-up (No Measure)

BEFORE CLASS

Crossover Symmetry or Banded 7’s

Hip Halo Warmup

IN-CLASS

3 sets:

4 Back Squats (increase in weight across warmup)

10 Kip Swings

10 Ring Rows

Metcon (Time)

0:00-4:00

30 Pull-ups

30 Back Squats (135/95)

-rest 2:00 –

6:00-10:00

20 Chest to Bar Pull-ups

20 Back Squats (185/125)

– rest 2:00 –

12:00-16:00

10 Bar Muscle Ups

10 Back Squats (225/155)
● Independence

0:00-4:00

30 Pullups

30 Back Squats (115/95)

rest 2:00

6:00-10:00

20 Chest to Bar Pullups

20 Back Squats (155/125)

Rest 2:00

12:00-16:00

10 Bar Muscle Ups

10 Back Squats (185/155)

● Liberty

0:00-4:00

30 Ring Rows

30 Dumbbell Squats (light)

rest 2:00

6:00-10:00

20 Jumping Pull-ups

20 Dumbbell Squats (moderate)

rest 2:00

12:00-16:00

10 Burpee Pull-ups

10 Dumbbell Squats (mod/heavy)

Cooldown/Mobility

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

https://youtu.be/zfqS2TUiqUA

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