Mayhem Affiliate 01/10/2023

Announcements

SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE!

15MIN GOAL SETUP MEETING SIGN UP

CrossFit Juke Joint – CrossFit

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Warm-up (No Measure)

4 sets

30 sec Row (easy pace)

5 Wallballs (focus on arm cycling/breathing)

5 Alternating V-ups (each side)

5 Sumo Deadlifts (empty bar)

5 High Elbows (High Hang) (empty bar)

5 Sumo Deadlift High Pulls (empty bar)

**2. Workout Prep**

3 sets

2 Sumo Deadlift High Pull (work up in weight)

5 Wall Balls

Workout (Time)

Cream Cheese Danish

Freedom (RX’d)

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (95/65)

15 Wall Balls (20/14)

(KG Conv: SDHP 43/29, WB 9/6)

Independence

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (85/60)

12 Wall Balls (20/14)

(KG Conv: SDHP 40/25, WB 9/6)

Liberty

For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Sumo Deadlift High Pull (light)

15 Wall Ball Thrusters (light)

Target time: 10-12 minutes

Time cap: 15 minutes

Strength Accessory

Hang Power Clean

EMOM10: 1 Hang Power Clean

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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