Mayhem Affiliate 08/26/2022

CrossFit Juke Joint – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min amrap:

:30 sec Machine

5 Wall Ball Thrusters (light)

:10 sec Handstand Hold

3 Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)

2. Workout Prep

3 sets:

3 Wall Balls

2 Handstand Push-ups

1-3 Power Cleans (build in weight)

Workout

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Independence

30 rounds

5 Wall Balls (14/10)

3 Handstand Push-ups

1 Power Clean (185/125)

(KG WB: 6/4)

(KG BB: 85/57)

Liberty

15 rounds

8 Wall Balls Thrusters (light)

6 Pike Push-ups

4 Dumbbell Power Cleans (light)

Target time: 16-18 minutes

Time cap: 25 minutes

Cooldown

Metcon (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

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