Mayhem Affiliate 7/16/2022

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

3:00 Row (easy pace)

-into-

3 sets

10 Single Arm Dumbbell Press (each/light)

10 Deadbugs

10 Banded Rows

2. Workout Prep

3 sets:

1:00 Amrap

5 Bench Press (build in weight)

Max Distance Row (build up in pace)

-Rest 1 minute between sets-

Workout

Metcon (5 Rounds for calories)

“Open Arms”

Freedom (RX’d)

5 Sets

AMRAP 3 Minutes

20 Bench Press (135/95)

Max Calorie Row

-Rest 1 minute between sets-

Independence

5 Sets

AMRAP 3 Minutes

20 Bench Press (95/65)

Max Distance Calorie Row

Rest 1 minute betweent sets

Liberty

5 Sets

AMRAP 3 Minutes

15 Dumbbell Bench (light)

Max Distance Calorie Row

Rest 1 minute between sets

Target Calories each set: 35/28 calories

Minimum Calories before scaling: 28/20 Calories

* See Coaches Notes for Limited Equipment and Large Class Option

Workout

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Diamond Pushups

10 Ring Row – Feet Elevated

15 Barbell Skull Crushers

15 Standing Barbell Curl

10 GHD to parallel (2 sec hold at full extension)

10 Kettlebell Side Bend (each side)

10 Strict Hanging Leg Raise

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)