Mayhem Affiliate 09/20/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3 sets:

:30 sec Ski

5 inch worms

10-second Handstand Hold

:30 sec Jump Rope

2. Workout Prep

1 set:

100/80m Ski

10 Double Unders

1 Wall Walk

Workout

Metcon (3 Rounds for reps)

“German Shepherd”

3:00 AMRAP

100m Run Or 8/6 Calorie Bike

20 Double Unders

2 Wall Walks

-rest 2:00-

6:00 AMRAP

200m Run Or 16/13 Calorie Bike

40 Double Unders

4 Wall Walks

-rest 2:00-

9:00 AMRAP

300m Run Or 20/16 Calorie Bike

60 Double Unders

6 Wall Walks

Independence

3:00 AMRAP

8/6 Calorie Bike

15 Double Unders

1 Wall Walk

rest 2:00

6:00 AMRAP

200m run or 16/13 Calorie Bike

30 Double Unders

2 Wall Walks

rest 2:00

9:00 AMRAP

300m Run or 20/16 Calorie Bike

45 Double Unders

3 Wall Walks

Liberty

3:00 AMRAP

200/175m Bike Erg

20 Single Unders

1x25ft Bear Crawl

rest 2:00

6:00 AMRAP

400/350m Bike Erg

30 Single Unders

2x25ft Bear Crawl

rest 2:00

9:00 AMRAP

600/500m Bike Erg

40 Single Unders

3x25ft Bear Crawl

** Every 50/40m = 1 rep for the Ski/Run (ex: 200/160m = 4 reps)**

Target number of Rounds each set: 2-3 rounds

Minimum number of Rounds before scaling: 1.5 rounds

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)

Accessory

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