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


3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on Snatch with a barbell. Rep is performed as a squat but can be adjusted to a power snatch. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.

3. Workout Prep

2 sets:

5 Dumbbell Bench (build-in weight)

3 Toes to Bar


Snatch (1×1)


Metcon (Time)

“Top Gun”

Freedom (RX’d)

10 rounds

10 Dumbbell Bench (50×2/35×2)

10 Toes to Bar

* KG DB: (22.5/15)


10 rounds

10 Dumbbell Bench (35×2/25×2)

7 Toes to Bar

* KG DB: (15/10)


10 rounds

10 Bar Push-ups

10 Hanging Knee Raises

Target time: 10-12 minutes

Time cap: 14 minutes

* See Coaches Notes for Limited Equipment, and Large Class Option


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](

[Twisted Cross](

[Bicep Wall Stretch](



Leave a Reply

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

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

Facebook photo

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

Connecting to %s

%d bloggers like this: