Mayhem Affiliate 11/10/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 6 min amrap: 30-second Row 5 Snatch Deadlifts 5 Hang Muscle Snatches 10 Jumping Squats 2. Strength Prep Athletes will be strict pressing for a 6rm and then performing 2 drop sets offContinue reading “Mayhem Affiliate 11/10/2022”

Mayhem Affiliate 11/09/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 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 thatContinue reading “Mayhem Affiliate 11/09/2022”

Mayhem Affiliate 11/08/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :15 sec Assault Bike (Arms) :15 sec Assault Bike (Legs) :15 sec Assault Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle Cleans 5 V-ups 2. Workout Prep 2 sets: 5/4 Calorie AssaultContinue reading “Mayhem Affiliate 11/08/2022”

Mayhem Affiliate 11/07/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Warmup: 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 SnatchContinue reading “Mayhem Affiliate 11/07/2022”

Mayhem Affiliate 11/06/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 8 Sets 4 Min at RPE3 1 Min at RPE7 *No rest between sets. Workout Metcon (10 Rounds for time) “Dino” Freedom (RX’d) EveryContinue reading “Mayhem Affiliate 11/06/2022”

Mayhem Affiliate 11/05/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Empty Bar Tempo Bench (slow and controlled) 5 GHD’s to Parallel 2. Workout Prep 3 sets: 3 Bench Press (build in weight) 3 GHD’s WorkoutContinue reading “Mayhem Affiliate 11/05/2022”

Mayhem Affiliate 11/04/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 10 PVC Pipe Pass Throughs 10 PVE Pipe Around the world (Left and Right) -into- 2 sets 30-second Jump Rope 5 Empty Bar Shoulder Press 5 step back lunges 50ft Overhead walk with DumbbellContinue reading “Mayhem Affiliate 11/04/2022”

Mayhem Affiliate 11/03/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10Continue reading “Mayhem Affiliate 11/03/2022”

Mayhem Affiliate 11/02/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 30-sec row 5 Dumbbell Strict Press (each side) 20 Plate Hops 2. Workout Prep 1 set: 5/4 Calorie Row 5 Dumbbell Push Press Workout Metcon (5 RoundsContinue reading “Mayhem Affiliate 11/02/2022”