Mayhem Affiliate 10/12/2022

CrossFit Juke Joint – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Bike (Build in pace every 30 seconds)

-into-

3 sets:

30 Single Unders

10 Kettlebell Suitcase Deadlifts (each)

10 Kettlebell Single Arm Up Right Row (each)

2. Workout Prep

3 sets:

10 Double Unders

1 Sandbag Clean (build in weight)

5/4 Calorie Assault Bike

Workout

Metcon (AMRAP – Rounds and Reps)

“Sour Gummy Worms”

Freedom (RX’d)

AMRAP 18 Minutes

75 Double Unders

10 Sandbag Cleans (100/70) (Or Power Clean 135/95)

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

75 Double Unders

10 Sandbag Cleans (100/70) (Or Power Clean (135/95)

(KG conv: SB 45/32.5, PC 61/43)

Independence

AMRAP 18 Minutes

50 Double Unders

10 Sandbag Cleans (70/50) (Or Power Clean 95/65)

20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike)

50 Double Unders

10 Sandbag Cleans (70/50) (Or Power Clean (95/65)

(KG Conv: SB 32.5/22.5, PC 43/29)

Liberty

AMRAP 18 Minutes

50 Single Unders

10 Sandball Slams (light)

20/16 Calorie Bike Erg

75 Double Unders

10 Sandball Slams (light)

Target number of Rounds: 3 rounds

Minimum number of Rounds before scaling: 2.5 rounds

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4 Rounds

10 Back Racked Barbell Box Step-Ups @ moderate weight

10 Elevated Heel Goblet Squat @ moderate weight

10 Weighted Hip Thrust @ moderate weight

15 Seated Dumbbell Calf Raise @ moderate weight

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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