Mayhem Affiliate 09/10/2022

CrossFit Juke Joint – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Row

1:00 Run

10 Alternating V-Ups

10 Bird Dogs

3 Sandbag Deadlifts

2. Workout Prep

3 sets:

50m Run (Workout pace)

3 Toes to Bar

1 Sandbag Clean (build in weight)

Workout

Metcon (10 Rounds for time)

“Going to Work”

Freedom (RX’d)

10 Sets (1 set every 2:30)

200m Run

10 Toes to Bar

3 Sandbag Cleans (150/100) (Or 3 Power Cleans (205/135)

(KG SB: 70/45, PC: 93/61)

Independence

10 Sets (1 set every 2:30)

150m Run

10 Knees to Elbows

3 Sandbag Cleans (100/70) (Or 3 Power Cleans (165/115)

(KG SB: 45/32, PC: 75/52)

Liberty

10 Sets (1 set every 2:30)

150m Run

10 Hanging Knee Raises

6 Sandball Slams (light)

Target time each set: 1:30-1:45

Time cap each set: 2 minutes

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Banded Pushups

10 Strict Pullups

15 Ring Push Ups

15 DB Spider Curls

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

50yd KB Front Racked/Overhead Carry (right racked/left overhead)

50yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 min b/t round-
[Banded Pushups](https://www.youtube.com/watch?v=dGYUa6Ekwqs)

[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)

[DB Spider Curls](https://www.youtube.com/watch?v=h8yRwErruQI)

[Overhead Plate Situps]( https://www.youtube.com/watch?v=rBLLfvmNIIs)

[Strict Hanging Leg Raise](https://www.youtube.com/watch?v=EkxKEaiKJRc)

[Seated Oblique twist w/ med ball](https://www.youtube.com/watch?v=iv_aOZQTgAk)

[Alligator Rolls](https://www.youtube.com/watch?v=H6Sco2y0m34)

[KB Front Racked/Overhead Carry](https://www.youtube.com/watch?v=i8WOMsgmGOk)

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)

Accessory

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