Mayhem Affiliate 11/11/2022

CrossFit Juke Joint – CrossFit

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Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine:

3 sets

10 Alternating Box Step Ups

30sec. Knee Plank

3 Inch Worms

**2. Workout Prep**

Get athletes set up relatively quickly and let’s light this candle.

Workout Option 1

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
RX

1000 Box Step Ups (20in)

Use 45/35lb vest/ruck backpack if available (KG 20/15)

Independence:

1000 Box Step Ups (20in)

Use 35/25lb vest/ruck backpack if available (KG 15/10)

Liberty:

For Time:

500 Box Step Ups (16in)

Use 20/14lb vest/ruck backpack if available (KG 9/6)

​​​​​​​No target Target Time today. Try and stay moving for the whole workout

Time cap: This is up to you and your space/equipment available. If you have the means then allow athletes to finish or get as far as they can within the hour class.

Workout Option 2

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Freedom (RX’d)

50 Burpees

400 Meter Run

100 Push-Ups

400 Meter Run

150 Walking Lunges

400 Meter Run

200 Air Squats

400 Meter Run

150 Walking Lunges

400 Meter Run

100 Push-Ups

400 Meter Run

50 Burpees

Independence

40 Burpees

400m Run

80 Push-Ups

400m Run

120 Walking Lunges

400m Run

160 Air Squats

400m Run

120 Walking Lunges

400m Run

80 Push-Ups

400m Run

40 Burpees

Liberty

20 Up Downs

200m Run

30 Bar Push-Ups

200m Run

40 Walking Lunges

200m Run

50 Air Squats

200m Run

40 Walking Lunges

200m Run

30 Bar Push-Ups

200m Run

20 Up Downs

Target timet: 45-50 minutes

Time cap: 52 minutes

Cooldown/Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

Cooldown/Mobility

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