Mayhem Affiliate 7/22/2022

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 Warm-up or Banded 7’s


6 min AMRAP

10-sec handstand hold

5 Alt V-ups (each side)

5 Knees to elbows

5 Stepback Lunges w/ plate overhead (each side)

2. Workout Prep

2 sets:

5 Toes to Bar

10ft Overhead Walking Lunge (increase weight)


Metcon (Time)

“If Tomorrow Never Comes”

Freedom (RX’d)

3 rounds:

30 Toes to Bar

50’ Overhead Walking lunge (95/65)


3 rounds:

25 Toes to Bar

50’ Overhead Walking lunge (75/55)


3 rounds:

20 Hanging Knee Raises

50’ Dumbbell Walking lunge (light)

Target time: 8-10 minutes

Time cap: 12 minutes

* See Coaches Notes for Limited Equipment and Large Class Option


Plate Front Raise (4 sets: 10 reps )

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


GHD Hip Extension (4 sets: 10 reps)

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


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)

Daily Maintenance 10Mins Thompson Roller Posterior Chain

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