Mayhem Affiliate 7/13/2022

CrossFit Juke Joint – CrossFit

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Warm Up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup


Hip Halo Warmup


7 min AMRAP

30 sec ski erg (easy pace)

4 Thrusters (empty bar – build across)

2 Zombie Climbs or 1 max height rope pull

2. Workout Prep

2 sets:

3 Thrusters (each/ at workout weight)

1 Rope Climb (each)
Crossover Symmetry:


Metcon (Time)

“Partner Tommy V”

Freedom (RX’d)

21 Thrusters (each) (115/80)

12 Rope Climbs (split)

15 Thrusters (each) (115/80)

9 Rope Climbs (split)

9 Thrusters (each) (115/80)

6 Rope Climbs (split)

Individual Option:

21 Thrusters (115/80)

6 Rope Climbs

15 Thrusters (115/80)

4 Rope Climbs

9 Thrusters (each) (115/80)

2 Rope Climbs


21 Thrusters (each) (95/65)

9 Rope Climbs (split)

15 Thrusters (each) (95/65)

6 Rope Climbs (split)

9 Thrusters (each) (95/65)

3 Rope Climbs (split)


15 Dumbbell Thrusters (each) (light)

30 Jumping Pull-ups (split)

12 Dumbbell Thrusters (each) (light)

20 Jumping Pull-ups (split)

9 Dumbbell Thrusters (each) (light)

10 Jumping Pull-ups (split)

Target time: 10-12 minutes

Time cap: 18 minutes

* See Coaches Notes for Limited

Equipment and Large Class Option


Metcon (No Measure)


5 sets

1:00 Dead Hang

1:00 Plank (elbows)


5 sets

30-45 secs Dead Hang

30-45 secs (elbows)


5 sets

30-sec Dumbbell Farmer Carry Hold

30-sec Knee Plank (elbows)

* 1:00 rest between sets/ no rest between movements *
[Active Bar Hang](



Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](

[Twisted Cross](

[Bicep Wall Stretch](

Warm Up

Warm-up (No Measure)

Mayhem Ready: Make your low back feel better

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