Mayhem Affiliate 02/28/2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm Up -into- 8:00 Amrap 30-sec bike erg (easy) 20-sec bike erg (mod) 10-sec bike erg (high) 10 plate toe taps (each side) 5 Box Jumps 5 Kettlebell Swings to eye level (focus on hipContinue reading “Mayhem Affiliate 02/28/2023”

Mayhem Affiliate 02/27/2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 30/24 Calorie Machine (3:00 Time Cap) -into- 8:00 Amrap 30 sec single/double unders 5 Deadlifts (empty bar – build across sets) 5 Up Downs to Seal Pose 10 Lateral Bar Hops 2. Strength Prep Athletes will beContinue reading “Mayhem Affiliate 02/27/2023”

Mayhem Affiliate 02/25/2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6:00 AMRAP 30-sec bike erg (easy pace) 5 Sandbag Squats (lightweight) 10-sec Sandbag Front Hold 2. Workout Prep 3 sets (each) 100m Bike Erg 2 Sandbag Squats (build in weight each set) WorkoutContinue reading “Mayhem Affiliate 02/25/2023”

Mayhem Affiliate 02/24/2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP :30 sec Ski 5 Russian KB Swings 5 Strict Press 4 Box Step Ups (each side) 2. Workout Prep 2 sets: 5 Push Press (build in weight) 5 Kettlebell Swings (full) 5 Box Jumps (buildContinue reading “Mayhem Affiliate 02/24/2023”

Mayhem Affiliate 02/23/2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 10:00 AMRAP 30-second Row 30-second Knee Plank 5 Deadlifts (empty bar – build across) 2. Strength Prep: Athletes will be performing deadlifts at 75% for 5×5. Athletes should always view the deadlift as a push with theContinue reading “Mayhem Affiliate 02/23/2023”

Mayhem Affiliate 02/22/2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5Continue reading “Mayhem Affiliate 02/22/2023”

Mayhem Affiliate 02/21/2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 5 Double Dumbbell Cleans (lightweight – focus on form/breathing) 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Bench Press (build in weight/stay light) 2. Strength Prep:Continue reading “Mayhem Affiliate 02/21/2023”

Mayhem Affiliate 02/20/2023

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate: 3 Rounds ofRowling (10 rep Max Air Squat penalty) -into- 3 sets: 30-second single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 5 Back Squats (empty bar- build across sets) 2. Strength Prep AthletesContinue reading “Mayhem Affiliate 02/20/2023”