Mayhem Affiliate 11/30/2022

CrossFit Juke Joint – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

8 min AMRAP

5 Front Squats (empty bar)

5 Strict Press

5 Up Downs

10 Lateral Bar Jumps

2. Workout Prep

3 sets

3 Thrusters (build-in weight)

50ft Shuttle Run (practice turning)

Workout (Time)

Acai Bowls

Freedom (RX’d)

For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (115/80)

2-4-6-8-10-12-14-16-18-20

50ft Shuttle Run (25ft = 1 Rep)

(KG Conv: 52/36 thrusters, 15m shuttle run, 7.5m = 1 rep)

Independence

For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (95/65)

2-4-6-8-10-12-14-16-18-20

50ft Shuttle Run (25ft = 1 Rep)

(KG Conv: 43/29 thrusters, 15m shuttle run, 7.5m = 1 rep)

Liberty

For Time:

1-2-3-4-5-6-7-8-9-10

Dumbbell Thrusters (light)

8/6 Calorie Bike Erg after each set  (or Row/Ski)

Target time: 14-16 minutes

Time cap: 20 minutes

Accessory (Checkmark)

Every min (10 mins):

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow Negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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