Mayhem Affiliate 09/19/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will be performing ascending reps of squat snatch beginning at 65% and increasing across 10 total reps as the athlete’s choice of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.

3. Workout Prep

1 set:

20-second Row (workout pace)

5 Power Snatch

Strength

Squat Snatch (10×1 start at 65% and build to no higher than 90%)

Complete 1 set every 1:15

Workout

Metcon (Time)

“Golden Retriever”

Freedom (RX’d)

250/200m Row

25 Power Snatches (75/55)

250/200m Row

25 Power Snatches (75/55)

250/200m Row

25 Power Snatches (75/55)

250/200m Row

(KG conv: 34/25)

Independence

200/1750m Row

25 Power Snatches (65/45)

200/1750m Row

25 Power Snatches (65/45)

200/1750m Row

25 Power Snatches (65/45)

200/1750m Row

(KG conv: 29/20)

Liberty

200/1750m Row

20 Dumbbell Snatches (light)

200/1750m Row

20 Dumbbell Snatches (light)

200/1750m Row

20 Dumbbell Snatches (light)

200/1750m Row

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown

Metcon (No Measure)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

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

[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

()

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: