Mayhem Affiliate 12/08/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine

-into-

3 sets:

10 PVC Pass throughs

5 Kip Swings

5 Low Box Jumps

10 Sit Ups

2. Workout Prep

1 set:

3 Toes to Bar

2 Box Jump Overs

2 Toes to Bar

Workout (6 Rounds for time)

Ro Bro

Freedom (RX’d)

6 sets: (Every 3:00)

10 Toes to Bar

15 Box Jump Overs (24/20)

10 Toes to Bar

Independence

6 sets: (Every 3:00)

8 Toes to Bar

12 Box Jump Overs (20/16)

8 Toes to Bar

Liberty

6 sets: (Every 3:00)

10 Hanging Knee Raises

10 Box Step Ups (24/20)

10 Abmat Sit Ups

Target time each set: 1:30-1:45

Time cap each set: 2 minutes

Accessory (10 Rounds for reps)

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 (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

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