Mayhem Affiliate 7/20/2022

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 Or Banded 7’s

-into-

6 min AMRAP

30-second Ski (Or Row) (easy pace)

5 GHD’s to parallel

5 Kip Swings

5 Scap Pullups

2. Workout Prep

1 set:

5/4 Calorie Ski

5 GHD’s

5 Pull-ups

Workout

Metcon (5 Rounds for time)

“The Thunder Rolls”

Freedom (RX’d)

5 sets: (Every 5:00)

20/16 Calorie Ski (Or 20/16 Calorie Row)

20 GHD’s (Or 20 V-ups)

20 Pull-ups

Independence

5 sets: (Every 5:00)

16/14 Calorie Ski (Or 16/14 Calorie Row)

16 GHD’s + 6in riser (Or 16 V-ups)

16 Pull-ups

Liberty

5 sets: (Every 5:00)

15/12 Calorie Row

15 Sit-ups

15 Jumping Pull-ups

Target time each set: 3-3:30

Time cap each set: 4 minutes

* See Coaches Notes for Limited

Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Making The Rowing Machine Suck Less

https://youtu.be/FIje04GZrKU

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