Mayhem Affiliate 07/25/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm up

-into-

3 sets:

5 Single Arm Ring Rows (each side)

5 Front Squats (empty bar – build across sets)

5 Up downs

2. Strength Prep

Athletes will have 10-12 minutes to build up in weight on front squat to a heavy single and find a max strict weighted pull-up. Have athletes partner up and alternate between the two movements, completing 1 set of front squats and then transition to 1 set of strict weighted pull-ups. The rest will be between the two movements and the time it takes for both partners to perform them. The goal is to reach a heavy single in 5-6 working sets.

3. Workout Prep

2 sets:

3 Thrusters (build in weight)

2 Burpee over Bar

3 Chest to Bar

Strength

Front Squat (Heavy Single in 10-12 min)

Gymnastics

Strict Weighted Chin up (1 Rep Max Weight)

* Rest as needed between sets *

Workout

Megalodon (Time)

Freedom (RX’d)

For Time:

21-15-9

Thrusters (95/65)

Burpee over Bar

Chest to Bar

Independence

21-15-9

Thrusters (75/55)

Burpee over Bar

Pull-ups

Liberty

21-15-9

Dumbbell Thrusters (light)

Up Downs

Jumping Pull-ups

Target time: 5-7 minutes

Time cap: 10 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Daily Maintenance 10Mins EeezyKneezy

https://youtu.be/-IHg5wQ8xZk

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