Mayhem Affiliate 11/23/2022


Thanksgiving Holiday Schedule

Thursday, 11/24/22 Thanksgiving Day and Friday, 11/25/22, all classes canceled. Only 9am special Classes. Sign up on Wodify

Thursday 11/24/22 1pm Thanksgiving Feast potluck. Come join us if you are away from home and family

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7s


6 min AMRAP

30 sec single/double unders

10 Ankle Circles (each direction – each side)

10 Heel Toe Rocks

10 Floor Plate Press

5 Negative Push Ups (3-sec negative)

2. Workout Prep

1 set:

10 Single Unders

3 Push Ups

Workout (Time)

“Macy’s Thanksgiving Day Parade”

Freedom (RX’d)


Single Unders


Push Ups



Single Unders


Push Ups



Single Unders


Bar Push Ups

Target time: 12-14 minutes

Time cap: 18 minutes

Shoulder Press (1RM)


Accessory (Checkmark)

10 min Rope Climb Practice


Every minute (10:00)

1-2 Rope Climbs/Zombie Climbs

* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *

Cooldown/Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)


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