Mayhem Affiliate 12/27/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

2:00 Machine

-into-

2 sets (empty bar)

5 Clean Grip Deadlifts

5 High Pulls

5 Hang Muscle Cleans

5 2in Drops

– into –

2 sets (empty bar)

2 Power Cleans

2 Hang Power Cleans (below the knee)

2 Hang Power Cleans

2. Strength Prep

Give athletes 10-12 minutes to work up to a heavy complex of 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean. Grip fatigue will be the major limiting factor on this complex, as athletes cannot drop the bar until the Hang Power Clean is completed. Cueing athletes to breathe with each movement will help keep athletes as organized/strong as possible across their attempts. This strength session should focus on smooth pulls and fast hips with a solid receiving position. We want athletes to lift heavier, but not at the expense of losing form.

3. Workout Prep

2 sets:

3 Dumbbell Deadlifts

3 Dumbbell Front Squats

3 Dumbbell Push Press

*Build in weight

Strength

3 Position Power Clean (Ground, Below Knee, Hang)

1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.

– Complex is completed unbroken!

– Workout up to heavy set in 10-12 minutes

Workout (Time)

“Black Eyed Peas & Collard Greens”

Freedom (RX’d)

10 Rounds

7 Dumbbell Deadlifts (50s/35s)

7 Dumbbell Front Squats (50s/35s)

7 Dumbbell Shoulder to Overhead (50s/35s)

(KG Conv 22.5s/15s)

Independence

10 Rounds

7 Dumbbell Deadlifts (35s/25s)

7 Dumbbell Front Squats (35s/25s)

7 Dumbbell Push Press (35s/25s)

(KG Conv 15s/10s)

Liberty

10 Rounds

5 Dumbbell Deadlifts (light)

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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