Mayhem Affiliate 01/05/2023

Announcements

SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE!

15MIN GOAL SETUP MEETING SIGN UP

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min AMRAP

25-sec assault bike (easy)

25-sec assault bike (moderate)

10-sec assault bike (hard)

5 Jumping Squats

5 Down Dog/Seal Pose Transitions

5 World’s Greatest Stretch (each side)

2. Workout Prep

1:1 With Partner (Each perform then move to the next set)

30-second Bike (easy)

into

20-second Bike (moderate)

into

10-second Bike (hard)

Workout (Time)

Noah’s Ark

Freedom (RX’d)

Teams of 2 (1:1)

50-40-30-20-10 Calorie Assault Bike

*40-32-24-16-8 Women’s Calories

Independence

Teams of 2 (1:1)

40-32-24-16-8 Calorie Assault Bike

(32-24-18-12-6 Women’s Calories)

Liberty

Teams of 2 (1:1)

25-20-15-10-5 Calorie Assault Bike

(20-16-12-8-4 Women’s Calories)

Target time: 16-18 minutes

Time cap: 22 minutes

Accessory

Double DB Prone Row

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Lying DB Hamstring Curl

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Lying DB Hamstring Curl

https://youtu.be/QwK97FU9fII

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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