Mayhem Affiliate 07/05/2022

CrossFit Juke Joint – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

8 min amrap:

30 sec bike (:10 easy, :10 mod, :10 fast)

5 Double Dumbbell Cleans (practice finding rack position for front rack lunge)

5 Dumbbell step back lunges (each leg) (1 DB)

5 Bench Press (empty bar – slow and controlled)

Superset

A: Tempo Bench Press

Bench Press:

3 Tempo Bench Press x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

B: Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Workout

Metcon (AMRAP – Rounds and Reps)

“Roman Candle”

Freedom (RX’d)

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (50s/35s)

5-10-15-20-25 ….

Calorie Bike

(Women’s Calories: 4-8-12-16-20…)

Independence

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (35s/25s)

5-10-15-20-25 ….

Calorie Bike

Liberty

12 min AMRAP

50’ Dumbbell Front Rack Walking Lunge (light)

3-6-9-12-15 ….

Calorie Bike

Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

Cooldown

Warm-up (No Measure)

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)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)