Mayhem Affiliate 08/17/2022

CrossFit Juke Joint – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo warm up


3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. 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 Kettlebell Swings

5 Wall Balls

3 Chest to Bars


Clean and Jerk (1×1)


Metcon (Time)


Freedom (RX’d)

For Time:

50 Kettlebell Swings (53/35)

30 Wall Balls (30/20)

20 Chest to Bars

30 Wall Balls (30/20)

50 Kettlebell Swings (53/35)

(KG KB: 24/16)

(KG Wall Ball: 14/9)


50 Kettlebell Swings (35/25)

30 Wall Balls (20/14)

15 Chest to Bars

30 Wall Balls (20/14)

50 Kettlebell Swings (35/25)

(KG KB: 16/11)

(KG Wall Ball: 9/6)


50 Russian Kettlebell Swings (light)

30 Wall Ball Thrusters (light)

20 Ring Rows

30 Wall Ball Thrusters (light)

50 Russian Kettlebell Swings (light)

Target time: 10-12 minutes

Time cap: 15 minutes

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


Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](

[Seal Pose](

[Trap Smash](



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