Mayhem Affiliate 7/29/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry

-into-

3 sets:

3 Strict Pull-ups

5 Inch Worms

10 Kettlebell Swings

:10 sec Handstand Hold

2. Workout Prep

1 set:

1 Rope Climb (half way)

1 Wall Walk

5 Push-ups

Workout

Bull Shark (5 Rounds for reps)

Freedom (RX’d)

5 sets:

2:00 Amrap

2 Rope Climbs (Or 8 Burpee Pull-ups)

4 Wall Walks

Max effort Push-ups

rest 1 minute between rounds

Independence

5 sets:

2:00 Amrap

1 Rope Climbs (Or 5 Burpee Pull-ups)

3 Wall Walks

Max effort Push-ups

rest 1 minute between rounds

Liberty

5 sets:

2:00 Amrap

4 Burpee Jumping Pull-up

50ft Bear Crawl

Max effort Bar Push-ups

rest 1 minute between rounds

** TARGET SCORE **

Target number of reps each set: 15+ push ups

Minimum number of reps before scaling: 8 push ups

* See Coaches Notes for Limited Equipment and Large Class Option

Strength

Rear Foot Elevated DB Split Squat (4 sets: 10 reps )

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

*Build to a moderate weight; stay the same or build across sets

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Rear foot elevated DB Split Squat

https://youtu.be/x5CeQjVetOU

Standing Barbell Calf Raise (4 sets: 15-20 reps)

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

*Build to a moderate weight; stay the same or build across sets

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

Standing Barbell Calf Raise

https://youtu.be/IBhLc4VsjxM

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: DailyMaintenance 10Mins Elbow Grease

https://youtu.be/oAYPAMDt-fo

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: