Mayhem Affiliate 12/13/2022

CrossFit Juke Joint – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo

-into-

8 min amrap:

:10 sec HS Hold

5 Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

2. Strength Prep

Athletes will be performing a complex of deadlifts, hang power cleans, and push jerks. Athletes must hang onto the bar through the entire complex (meaning a double overhead grip must be utilized during deadlifts). Athletes can increase weight across each set as long as sound form and technique can be demonstrated.

3. Workout Prep

2 sets:

4 Dumbbell Step Ups

2 Handstand Pushups

Strength

Clean Deadlift + Hang Power Clean + Push Jerk

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

Workout (4 Rounds for reps)

Arctic Fox

Freedom (RX’d)

4 sets

2:30 AMRAP

20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)

Max Strict Handstand Push Ups in the remaining time

-rest 1 minute between sets-

(KG DB Conv: 15/10)

Independence

4 sets

2:30 AMRAP

20 Double Dumbbell Box Step Ups (2×25/15) (20” – all athletes)

Max Handstand Push Ups in the remaining time

-rest 1 minute between sets-

(KG DB Conv: 10/7.5)

Liberty

4 sets

2:30 AMRAP

20 Box Step Ups (20” – all athletes)

Dumbbell Shoulder Press in the remaining time (light)

-rest 1 minute between sets-

Target number of reps each set: 15+ reps

Minimum number of reps before scaling: 10 reps

Cooldown/Mobility (Checkmark)

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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