Mayhem Affiliate 12/15/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will perform 10 clean and jerk singles between 70-80%. The weight on the barbell should stay the same across all reps, and athletes should be able to demonstrate sound and efficient form on each rep. Athletes are allowed to squat or power reps on this strength.

3. Workout Prep

1 set: With partner

4 Box Jump Overs (each)

5/4 Calorie Row (each)

Strength

Clean and Jerk

Perform 10 singles within 70-80% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

Workout (Time)

Snowshoe Hare

Freedom (RX’d)

Teams of 2

50-40-30-20-10

Box Jump Overs (24/20)

30/24 Calorie Row

Individual Option:

25-20-15-10-5

Box Jump Overs (24/20)

15/12 Calorie Row

Independence

Teams of 2

50-40-30-20-10

Box Jump Overs (20/16)

24/18 Calorie Row

Liberty

Teams of 2

30-25-20-15-10

Box Step Ups(24/20)

20/16 Calorie Row

Target time: 10-12 minutes

Time cap: 15 minutes

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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