Mayhem Affiliate 01/14/2023

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

3:00 Machine

-into-

Crossover Symmetry or Banded 7’s

-into-

3 sets

10 Single Arm Dumbbell Bench Press (Each)

10 Alternating V-Ups

10 Ring Rows

2. Workout Prep

Use this time for athletes to set up the bench and start working up in weight. During their breaks hit a few calories on the assault bike.

Workout (Time)

Eclairs

Freedom (RX’d)

Teams of 2

60 Bench Press (135/85) (split as needed)

800m Run (together)

40 Bench Press (155/100) (split as needed)

800m Run (together)

20 Bench Press (185/115) (split as needed)

800m Run (together)

(KG Conv Men: 61/70/83, Women: 39/45/52)

Independence

Teams of 2

60 Bench Press (115/75)

500m Run (together)

40 Bench Press (135/85)

500m Run (together)

20 Bench Press (155/95)

500m Run (together)

(KG Conv Men: 52/61/70, Women: 34/39/43)

Liberty

Teams of 2

40 Dumbbell Bench Press (light)

300m Run (together)

30 Dumbbell Bench Press (light)

300m Run (together)

20 Dumbbell Bench Press (light)

300m Run (together)

Target time: 16-18 minutes

Time cap: 25 minutes

Core: (4 Rounds for time)

4 Rounds:

15 Overhead Plate Situps

7 Alligator Rolls (each side)

30 sec Face-Up Chinese Plank

30 Flutter Kicks (each side)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets
Overhead Plate Situps

Alligator Rolls

Face-Up Chinese Plank

Flutter Kicks

Offset Overhead Farmer Carry

Coodown/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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