Mayhem Affiliate 08/15/2022

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 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVCContinue reading “Mayhem Affiliate 08/15/2022”

Mayhem Affiliate 08/14/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (4 Rounds for distance) “BikeErg Lactate Threshold” 4 Sets 1 Min at RPE7.5 (Standing) 3 Min at RPE4 *5 Min at RPE2 between sets. Total: 36 MinContinue reading “Mayhem Affiliate 08/14/2022”

Mayhem Affiliate 08/13/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 6 sets Tabata Machine: 20 secs on/10 secs off – Pace should be moderate/fast not a Sprint – into 3 sets 20-30 second Dead Hang (pull up bar) 10 Goblet Squats **2. Workout Prep** –Continue reading “Mayhem Affiliate 08/13/2022”

Mayhem Affiliate 08/12/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- Every minute (7 minutes) 4 Wall Ball Thrusters (light) 6 Push-ups 8 Sit Ups 2. Workout Prep 1 set: 5 Wall Balls 3 Handstand Push-ups 4 Alternating V-ups Workout Metcon (7 RoundsContinue reading “Mayhem Affiliate 08/12/2022”

Mayhem Affiliate 08/11/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power Clean 5 Suitcase Deadlifts (each side) 5 Bird Dogs (each side) 2. Workout Prep 3Continue reading “Mayhem Affiliate 08/11/2022”

Mayhem Affiliate 08/10/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Assault Bike (8 sets) 20 seconds on/10 seconds off -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at eachContinue reading “Mayhem Affiliate 08/10/2022”

Mayhem Affiliate 08/08/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 2:00 Run/2:00 Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups 5 Thrusters (empty bar – build) 2. Workout Prep 1 set: 5 Pull-ups 5 ThrustersContinue reading “Mayhem Affiliate 08/08/2022”