Mayhem Affiliate 02/11/2023

CrossFit Juke Joint – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine


Every 1:00 (7:00)

5 Ring Rows

5 Sit Ups

3 Inch Worms

2. Workout Prep

2 sets: (with partner)

30-Second Row (workout pace)

3 Pull-ups

5 GHD’s

3 Push Ups

Workout (Time)


Freedom (RX’d)

Teams of 2

2000/1750m Row

100 Pull-ups

1500/1300m Row

100 GHD’s (Or 100 Stick Sit ups)

1000/850m Row

100 Push Ups

500/400m Row

Individual Option:

1000/850m Row

50 Pull-ups

750/650m Row

50 GHD’s

500/400m Row

50 Push Ups

250/200m Row


Teams of 2

1750/1500m Row

75 Pull-ups

1250/1100m Row

75 GHD’s + 6in Riser (Or 100 Stick Sit ups)

1000/850m Row

75 Push Ups

500/400m Row


Teams of 2

500/400m Row

75 Ring Rows

500/400m Row

75 Sit ups

500/400m Row

75 Bar Push Ups

500/400m Row

Target time: 24-26 minutes

Time cap: 30 minutes

Optional Core Accessory (4 Rounds for time)

4 rounds:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

2 min rest b/t rounds

Coodown/Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)


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