Mayhem Affiliate 09/09/2022

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:

:45 sec Assault Bike

3 inch worms

:10 sec HS Hold

5 Handstand Push ups (box)

2. Workout Prep

1 set (with partner)

20-sec Assault Bike (each/ at workout pace)

3 Strict Handstand Push ups (each)

Workout

Metcon (Time)

“Echo Press”

Freedom (RX’d)

Teams of 2

60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike)

20 Strict Handstand Push Ups

40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)

20 Strict Handstand Push Ups

40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)

20 Strict Handstand Push Ups

60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike)

Individual option

25/20 Calorie Assault Bike (Or 21/15 Calorie Echo Bike)

10 Strict Handstand Push Ups

15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)

10 Strict Handstand Push Ups

15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)

10 Strict Handstand Push Ups

25/20 Calorie Assault Bike (Or 21/15 Calorie Echo Bike)

Independence

50/40 Calorie Assault Bike (Or 40/32 Calorie Echo Bike)

25 Handstand Push Ups

32/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)

25 Handstand Push Ups

32/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)

25 Handstand Push Ups

50/40 Calorie Assault Bike (Or 40/32 Calorie Echo Bike)

Liberty

40/32 Calorie Bike Erg

20 Dumbbell Shoulder Press (light)

25/20 Calorie Bike Erg

20 Dumbbell ShoulderPress (light)

25/20 Calorie Bike Erg

20 Dumbbell ShoulderPress (light)

40/32 Calorie Bike Erg

Target time: 12-14 minutes

Time cap: 18 minutes

Accessory

Goblet Squat: 1 and a Half Reps (4 sets: 10 reps )

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Goblet Squat: 1 and a Half Reps

https://youtu.be/lSWnhzfRE7o

Lying DB Hamstring Curl (4 sets: 10 reps )

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Lying DB Hamstring Curl

https://youtu.be/QwK97FU9fII

Cooldown

Metcon (No Measure)

1 min Tricep smash (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[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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