Mayhem Affiliate 12/16/2022

CrossFit Juke Joint – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup or Banded 7’s

-into-

6 min AMRAP

5 Sumo Deadlift High Pulls (empty bar – build across)

5 Push Press (empty bar – build across)

5 Kip Swings

5 Kipping Pull-ups

2. Workout Prep

1 set:

3 Shoulder to Overhead

3 Chest to bar

3 Sumo Deadlift High Pull

Workout (Time)

Arctic Puffin

Freedom (RX’d)

5 Rounds

15 Shoulder to Overhead (95/65)

12 Chest to Bar Pull Ups

9 Sumo Deadlift High Pulls (95/65)

(KG Conv 43/29)

Independence

5 Rounds

15 Shoulder to Overhead (75/55)

12 Pull-ups

9 Sumo Deadlift High Pulls (75/55)

(KG Conv 34/25)

Liberty

5 Rounds

12 Dumbbell Push Press (light)

10 Jumping Pull-ups

8 Kettlebell Sumo Deadlift High Pulls (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Accessory (3 Rounds for time)

Mayhem Mini-Pump – Lower Body Push/Pull

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

3 Rounds

10 DB Good Mornings @ moderate weight

10 Single Leg DB Hip Thrust @ moderate weight

15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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