Mayhem Affiliate 08/11/2022

CrossFit Juke Joint – CrossFit

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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

3 sets:

10 Double Unders

3 Dumbbell Deadlifts

2 Dumbbell Hang Power Cleans

1 Dumbbell Shoulder to Overhead

* Build in weight *

Workout

Metcon (4 Rounds for time)

“Fox in Socks”

Freedom (RX’d)

Teams of 2

3 sets: (each/1:1)

50 Double Unders

12 Dumbbell Deadlifts (50s/35s)

9 Dumbbell Hang Power Cleans (50s/35s)

6 Dumbbell Shoulder to Overhead (50s/35s)

-Rest 5 min-

1 set: (each/1:1)

150 Double Unders

36 Dumbbell Deadlifts (50s/35s)

27 Dumbbell Hang Power Clean (50s/35s)

18 Dumbbell Shoulder to Overhead (50s/35s)

(KG DB: 22.5/15)

Independence

Teams of 2

3 sets: (each/1:1)

35 Double Unders

12 Dumbbell Deadlifts (35s/25s)

9 Dumbbell Hang Power Cleans (35s/25s)

6 Dumbbell Shoulder to Overhead (35s/25s)

Rest 5 min

1 set: (each/1:1)

105 Double Unders

36 Dumbbell Deadlifts (35s/25s)

27 Dumbbell Hang Power Clean (35s/25s)

18 Dumbbell Shoulder to Overhead (35s/25s)

(KG DB: 15/11.5)

Liberty

Teams of 2

3 sets: (each/1:1)

50 SingleUnders

12 Dumbbell Deadlifts (light)

9 Dumbbell Hang Power Cleans (light)

6 Dumbbell Push Press (light)

Rest 5 min

1 set: (each/1:1)

150 Single Unders

36 Dumbbell Deadlifts (light)

27 Dumbbell Hang Power Clean (light)

18 Dumbbell Push Press (light)

Target time:

Workout 1: 1:15-1:30 (each set)

Workout 2: 5-7 minutes

Time cap:

Workout 1: 2 minutes

Workout: 10 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)

Accessory

Warm-up (No Measure)

Mayhem Ready: Don’t Do This At The Gym (Grip Rehab)

https://youtu.be/sKVWagrmzX8

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