Mayhem Affiliate 08/12/2022

CrossFit Juke Joint – CrossFit

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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 Rounds for reps)

“The Lorax”

Freedom (RX’d)

7 rounds

Min 1: 20 Wall Balls (20/14)

Min 2: 12 Handstand Push-ups

Min 3: 20 Alternating V-ups

(KG Wall Ball: 9/6)

Independence

7 rounds

Min 1: 20 Wall Balls (14/10)

Min 2: 10 Handstand Push-ups

Min 3: 16 Alternating V-ups

(KG Wall Ball: 6/4)

Liberty

7 rounds

Min 1: 15 Wall Balls Thrusters (light)

Min 2: 15 Dumbbell Push Press (light)

Min 3: 15 Sit Ups

Target time each set: 20-35 seconds

Time cap each set: 45 seconds

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

Warm-up (No Measure)

Mayhem Ready: 3 Ways to improve your shoulder rotational power

https://youtu.be/m4vqYbVQRoA

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