Mayhem Affiliate 07/14/2022

CrossFit Juke Joint – CrossFit

Warm Up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

30 sec Ski (easy pace)

30 sec Run (easy pace)

5 Synchro Dumbbell Shoulder Press (each side – light weight)

5 Deadlifts (empty bar)

2. Strength Prep

Athletes will be working back and forth on deadlift and strict handstand push-ups. Athletes will perform deficit deadlifts on a 2″ deficit (either a jerk block lid or red competition plate). Cue athletes to focus on a solid starting position by loading the hips to utilize leg drive and keeping the upper back/shoulders engaged throughout the lift. If athletes cannot perform strict HSPU, have them perform kipping HSPU, or double DB strict press for 5 sets of 5-8 quality reps.

3. Workout Prep

-With partner-

2 sets:

5 Synchro Dumbbell Shoulder to Overhead (build in weight)

5/4 Calorie Ski (build in pace)

50m Run (build in pace)

Strength

Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM )

Perform deficit deadlifts on a 2-inch riser

Gymnastics

Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU))

Workout

Metcon (AMRAP – Rounds and Reps)

“Only the Young”

Freedom (RX’d)

Teams of 2

16:00 AMRAP

15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)

P1: 200m Run

P2: 15/12 Calorie Ski Erg (Or 15/12 Calorie Row)

*Switch at completion

Individual Option:

16:00 AMRAP

15 Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)

200m Run

15/12 Calorie Ski Erg

Independence

Teams of 2

16:00 AMRAP

15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (35/25)

P1: 150m Run

P2: 12/10 Calorie Ski Erg

Liberty

Teams of 2

16:00 AMRAP

10 Synchro Single Arm Dumbbell Push Press (left/right) (light)

P1: 125m Run

P2: 10/9 Calorie Row

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3.5 Rounds

* See Coaches Notes for Limited Equipment and Large Class Option

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)