Mayhem Affiliate 09/23/2022

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 Machine

5 Kipping Knee Raises

5 Hang Power Cleans (empty bar)

3 Bar Facing Up Downs

2. Workout Prep

2 sets:

3 Toes to Bar

4 Hang Power Cleans (build in weight)

3 Bar Facing Burpees


Metcon (Time)


Freedom (RX’d)


Toes to bar

Hang Power Cleans (115/80)

Bar Facing Burpees

(KG conv: HPC 52/36)



Knees to Elbows

Hang Power Cleans (95/65)

Burpee Over Bar

(KG conv: HPC 43/29)



Hanging Knee Raises

Hang Dumbbell Power Cleans (light)

Up Downs

Target time: 10-12 minutes

Time cap: 16 minutes


Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Transitions

– 10-12 minutes practice-


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](

[Twisted Cross](

[Bicep Wall Stretch](



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