Mayhem Affiliate 01/26/2023

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

Hip Halo Warmup

-into-

8 min AMRAP

P1: 1:00 Machine

P2:

3 Inch Worms

5 Deadbugs (each side)

5 Roll and Reach

2 Sandbag Deadlifts (build across)

2. Strength Prep

Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to make a second attempt on that same day at that weight. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

3. Workout Prep

2 sets: (each)

10ft Sandbag Carry

2 Box Jumps

*Work up in weight and height*

Strength

Deadlift

Build up to a heavy single in 10-12 minutes

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

Mazda

Freedom (RX’d)

Teams of 2

6 sets (each/1:1)

100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry (70s/50s))

6 High Box Jumps (36/30)

(KG Conv: SB 70/45, DBs: 32.5/22.5)

Independence

Teams of 2

6 sets (each/1:1)

100ft Sandbag Carry (100/70)(Or Dumbbell Farmer Carry (50s/35s))

6 Box Jumps (30/24)

(KG Conv: SB 45/32.5, DBs: 22.5/15)

Liberty

Teams of 2

6 sets (each/1:1)

100ft Dumbbell Farmer Carry (moderate)

10 Box Step Ups (24/20)

Target time: 11-13 minutes

Time cap: 16 minutes

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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