Mayhem Affiliate 08/08/2022

CrossFit Juke Joint – CrossFit

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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 Thrusters

100m Run (workout pace)

Workout

Daniel (Time)

Freedom (RX’d)

50 Pull-ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-ups

* KG Barbell: (43/29)

Independence

35 Pull-ups

400m Run

21 Thrusters (75/55)

800m Run

21 Thrusters (75/55)

400m Run

35 Pull-ups

(KG Barbell: 34/25)

Liberty

35 Jumping Pull-ups

200m Run

21 Dumbbell Thrusters (light)

400m Run

21 Dumbbell Thrusters (light)

200m Run

35 Jumping Pull-ups

Target time each set: 14-16 minutes

Time cap each set: 20 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)

Accessory

Warm-up (No Measure)

Mayhem Ready: Barbell Mobility Freestyle Part 1

https://youtu.be/XUA-vy3H4Tw

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