Mayhem Affiliate 07/11/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s


3 sets:

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

5 Low ring Muscle-up transitions

2. Strength Prep

Athletes will be working back and forth on front squat and strict chin ups. For paused front squats, cue athletes to take a deep breath before squatting, squat, and then exhale when standing from the paused rep. Keeping the chin up and eyes on the horizon will keep athletes in the best position possible. For weighted pull-ups, athletes should use 60% of the weight established on the 1rm max during test week. If strict pull-ups are not possible, athletes should use a band for assistance to perform 3-5 quality reps while still being challenged.

3. Workout Prep

3 sets:

3 Squat Snatch (build up in weight)

1-2 Muscle Ups(build up to a full muscle up by the 3rd set)
[Mayhem Hip Halo Activation](


Front Pause Squat

2 Pause Front Squats x 5 sets @75% of 1RM

* Pause for 2 seconds at bottom

* Rest as needed between sets *


Strict Weighted Chin up (5×3 @ 60-70% of 1RM)


Metcon (7 Rounds for time)

“Don’t Stop Believin’”

Freedom (RX’d)

7 sets: (new set every 3:00)

4 Ring Muscle Ups (Or 12 Chest to Bar)

8 Squat Snatches (115/80)


7 sets: (new set every 3:00)

3 Bar Muscle Ups (Or 9 Chest to Bar)

8 Squat Snatches (95/65)


7 sets: (new set every 3:00)

6 Up down + Jumping Pull-up

12 Alternating Dumbbell Snatch (light)

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

* See Coaches Notes for Limited Equipment and Large Class Option


Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](

[Pec Smash](

[Foam Roll Lats](

Warm Up

Warm-up (No Measure)

Mayhem Ready: Barbell is out, let’s mobilize the arm

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