Mayhem Affiliate 11/09/2022

CrossFit Juke Joint – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo


3 sets:

5 Inch Worms

30-sec Knee Plank

5 Back Squats (empty bar)

2. Strength Prep

Athletes will be back squatting for a 6rm and then perform 2 drop sets off of that established 6rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width andpressing up into the bar with the palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.

3. Workout Prep

1 set:

10 Double Unders

5 GHD’s


Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.)


Metcon (Time)


Freedom (RX’d)

5 rounds

60 Double Unders

20 GHD’s (Or 15 Stick Sit-ups)


5 rounds

40 Double Unders

15 GHD’s + 6in Riser (Or 10 Stick Sit-ups)


5 rounds

60 Single Unders

20 Sit Ups

Target time: 8-10 minutes

Time cap: 12 minutes


Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)


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