Mayhem Affiliate 7/15/2022

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


5 min Row (increasing pace across 5 minutes)


5 min AMRAP

3 Power Cleans (empty bar – build across)

5 Alt. V-ups (each side)

5 Kipping Knee Raise

2. Workout Prep

1 set:

5 Power Cleans (touch and go)

5 Toes to Bar
[Crossover Symmetry Activation](


Metcon (Time)

“Lovin’ , Touchin’, Squeezin’”

Freedom (RX’d)

For time:

75 Power Cleans (135/95)

*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar


For time:

75 Power Cleans (115/80)

Every 2 minutes complete 10 Toes to Bar


For time:

60 Dumbbell Power Cleans (light)

Every 2 minutes complete 12 Sit Ups

Target time: 7-9 minutes

Time cap: 16 minutes

* See Coaches Notes for Limited Equipment and Large Class Option


Weighted Hip Thrust

5 sets: 12 reps

*Rest 2:00-2:30 b/t sets

*Build to a heavy weight and stay the same as long as form can be maintained

Seated Arnold Press (4×10)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across


Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](

[Foot Smash](

[Seal Pose](


Warm-up (No Measure)

Mayhem Ready: Your quads are still too stiff, try this

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