Mayhem Affiliate 02/05/2023

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Intervals”

2 Min Easy,

1 Min Hard (85-95 RPM)

30 Sec Easy Recovery

1 Min Hard (95 RPM)

30 Sec Easy Recovery

1 Min Hard (95-100 RPM)

30 Sec Easy Recovery

1 Min Hard (95 RPM)

30 Sec Easy Recovery

1 Min Hard (85-95 RPM)

2 Min Easy Recovery

4 Sets

3 Min Easy

45 Sec Hard (100-110 RPM)

1 Min Mod (80-90 RPM)

-No rest between sets-

Total: 30 MIn

Workout Two (Time)

Our Song

Freedom (RX’d)

10 Rounds

8 Dumbbell Bench (50s/35s)

16/14 Calorie Bike Erg (Or Assault Bike)

(KG Conv: 22.5s/15s)

Affiliate Compete (RX+)

10 Rounds

10 Dumbbell Bench (50s/35s)

20/16 Calorie Bike Erg (Or Assault Bike)

(KG Conv: 22.5s/15s)

Independence

10 Rounds

8 Dumbbell Bench (40s/25s)

14/12 Calorie Bike Erg (Or Assault Bike)

(KG Conv: 17.5s/10s)

Liberty

10 Rounds

8 Bar Push Ups

10/8 Calorie Bike Erg

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