Mayhem Affiliate 11/20/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 3 Rounds 7x (20 Sec at RPE7.5, 40 Sec at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 30 Min Workout Two (Time) “LuigoContinue reading “Mayhem Affiliate 11/20/2022”

Mayhem Affiliate 11/19/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Machine -into- 3 sets: 20 Plate Hops 5 Up Downs 10 Suitcase Deadlifts (each) 2. Workout Prep 3 sets: 10 Double Unders 2 Burpee Deadlifts -rest 30 seconds between sets- Workout (4 Rounds for time) “Sally”Continue reading “Mayhem Affiliate 11/19/2022”

Mayhem Affiliate 11/18/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets (empty barbell) 5 Deadlifts 5 Strict Press 5 Front Squats 5 Power Cleans 5 Thrusters 2. Strength Prep Athletes will be strict pressing for a 4rm andContinue reading “Mayhem Affiliate 11/18/2022”

Mayhem Affiliate 11/17/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets 5 kipping knees raise 5 sandbag cleans (light weight – focus on hip extension) 20 yd sandbag carry (light weight – focus on good positioning) 5 Empty Bar Back Squats (slowContinue reading “Mayhem Affiliate 11/17/2022”

Mayhem Affiliate 11/16/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30-second Assault bike 5 Kettlebell Swings to Eye Level (focus on hip extension) 5 Hand Release Pushups 2. Workout Prep 1 set: 5/4 Calorie Bike 5 Kettlebell Swings 3 Push Ups Workout (AMRAP – RoundsContinue reading “Mayhem Affiliate 11/16/2022”

Mayhem Affiliate 11/15/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3xContinue reading “Mayhem Affiliate 11/15/2022”

Mayhem Affiliate 11/14/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 8 min AMRAP 30 sec single/double unders 10 heel/toe rocks 3 inch worms 10 sec handstand hold 2. Workout Prep 1 set: 10ft Front Rack Walking Lunge 10 DoubleContinue reading “Mayhem Affiliate 11/14/2022”

Mayhem Affiliate 11/12/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 1:00 Jump Rope -into- 3 sets 10 Ring Rows 10 Alternating V-Ups 10 Air Squats 2. Workout Prep 3 sets: 100m Bike Erg (build in pace) 1 Rope Climb (1 pull) Workout MetconContinue reading “Mayhem Affiliate 11/12/2022”

Mayhem Affiliate 11/11/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard 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 BoxContinue reading “Mayhem Affiliate 11/11/2022”