Mayhem Affiliate 07/21/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

30-second Assault Bike

5 Deadlifts (empty bar – build across sets)

10 Single Arm Dumbbell Shoulder Press (each)

10-second Handstand Hold

2. Strength Prep

Athletes will go back and forth with deadlift singles between 80-90% and High Box Jumps. Cue athletes to load the hips and drive with the legs. Strong engagement of the shoulder/lats will prevent rounding of the upper back and potential failure on that attempt. For strict deficit HSPU, athletes will be using a deficit that is challenging but doable (4″ for men and 2″ for women). Athletes should not attempt a more difficult version of the HSPU if they can’t efficiently do the preceding version meaning: athletes should be able to do strict dumbbell press before HSPU with their feet on a box, HSPU on a box before kipping HSPU, kipping HSPU before strict HSPU, etc. Athletes should use this time to work on the most difficult version they can consistently complete to establish efficiency.

3. Workout Prep

With partner

2 sets:

5/4 Calorie Assault Bike (each/at workout pace)

10 Synchro Air Squats

Strength

Deadlift (1 Deadlifts x 5 sets @80-90% of 1RM )

Gymnastics

Strict Deficit Handstand Push-ups (5 sets of 50% max reps)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Workout

Metcon (Time)

“Callin’ Baton Rouge”

Freedom (RX’d)

Teams of 2

200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike)

125 Synchro Air Squats

* Split Bike calories as needed *

Individual Option:

75/55 Calorie Assault Bike

125 Air Squats

Independence

Teams of 2

175/130 Calorie Assault Bike or 150/120 Calorie Echo bike

125 Synchro Air Squats

Liberty

Teams of 2

150/120 Calorie Row

75 Synchro Air Squats

Target time: 13-15 minutes

Time cap: 20 minutes

* 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)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Upgrade Your Basic Mobilization Routine with Vibration

https://youtu.be/1KMqLZe0PLs

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