Mayhem Affiliate 05/24/2023


Memorial Day Murph. May 29 9am-12:30pm

Burgers and Beers right after Murph WOD

CrossFit Juke Joint – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer

* 10 minutes with a PVC or Empty Barbell

2. Strength

Build to a heavy Squat Clean

3. Workout Prep

3 sets:

2 Clean and Jerks (build in weight)

1 Rope Climb (halfway)



Squat Clean

Heavy Single (10-12 minutes)

* Rest as needed between sets *


Workout (AMRAP – Reps)


Freedom (RX’d)

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (155/105)

1 Rope Climb (or 6 Inverted Ring Rows)

(KG conv: 70/48)


10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (135/95)

1 Rope Climb (or 6 Inverted Ring Rows)

(KG conv: 61/43)


10 min AMRAP

1-2-3-4-5. . .

Dumbbell Clean and Jerks (light)

2 Zombie Rope Climbs (or 6 Ring Rows)

Target Reps: 35+ reps (Round of 7)

Minimum Reps before scaling: 20 reps (Round of 5)

Skills and Drills

Rope Climbs (No Measure)

Rope Climb

Week 4 Day 1:

All Levels:

Take 10-15 minutes and practice footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.

-Advanced athletes should practice starting from a jump, while beginners will use a box.

Alternate Workout Option:

5 sets:

10 DB Bicep Curls

10 Banded Lat Pulldowns

5-10 Strict Toes to Bar

* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.


Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)


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