Mayhem Affiliate 09/04/2022

Announcements

For Labor Day,
Monday 9/5, we are closing all the regular classes, and we will have a special workout at 9am.

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (3 Rounds for distance)

“BikeErg Lactate Threshold”

3 Rounds

7x (20 Sec at RPE7.5, 40 Sec at RPE7)

*Rest 5 Min at RPE2 between rounds.

Total: 30 Min
WHAT IS RPE?

RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).

Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).

The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!

The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM

Workout

Metcon (3 Rounds for time)

Skill Speed Medley

Freedom (RX’d)

For time 3/2 pegboard ascents

75 unbroken single-unders

10 unbroken single-leg squats, left

10 unbroken single-leg squats, right

50’ Handstand walk (with obstacle)

-rest as needed

2/1 strict pegboard ascents

50 unbroken double-unders

10 unbroken single-leg squats, left

10 unbroken single-leg squats, right

50’ Handstand walk (with obstacle) , pirouette start

-rest as needed

1 strict pegboard ascent

25 double-under crossovers

10 unbroken single-leg squats, left

10 unbroken single-leg squats, right

50’ Handstand walk (with L Sit Press to Handstand on Parallettes start into ramp down)

Please adjust/scale as volume can be a little excessive for athletes training 5+ days/week. Notes will be added as well with stimulus and scaling options.

* Today’s workout is just a skill test for your athletes. If you saw this one live at the games, cardio was not the focus, and it was all about who was the most smooth and methodical through each section. We don’t want this to be stressful for athletes, so let’s tone it down and keep it fun. Modify and scale as needed so athletes can test and learn new skills through this fun 3-part chipper.

* The scaling aim is for athletes to work through each station with as little trip ups, stops as possible.

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