Mayhem Affiliate 09/08/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Machine

5 Deadlifts (empty bar – build across sets)

5 Strict Press (empty bar – build across sets)

10 yd sled push

10 yd sled pull

2. Workout Prep

With partner

2 sets:

3 Deadlifts (each/ build in weight)

3 Shoulder to Overhead (each/ build in weight)

10yd Sled Push (each/ build in weight)

Workout

Metcon (Time)

“The Hammer”

Freedom (RX’d)

Teams of 2

2 rounds:

50 Deadlifts (225/155)

50 Shoulder to Overhead (135/95)

150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95))

(KG DL: 102/70, S2O/Sled/FS: 61/43)

Individual Option

5 rounds:

10 Deadlifts (225/155)

10 Shoulder to Overhead (135/95)

30yd Sled Push (3×45/2×45) (Or 10 Front Squats (135/95)

(KG DL: 102/70, S2O/Sled/FS: 61/43)

Independence

Teams of 2

2 rounds:

50 Deadlifts (185/125)

50 Shoulder to Overhead (95/65)

150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)

(KG DL: 83/56, S2O/FS: 43/29, Sled: 40/20)

Liberty

Teams of 2

2 rounds:

50 Dumbbell Deadlifts (light)

50 Dumbbell Shoulder to Overhead (light)

100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)

Target time: 14-16 minutes

Time cap: 20 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression: Ring Kip

10-12 min practice: Holding, Kipping, Kip + Kick on the Rings

Cooldown

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Accessory

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