Mayhem Affiliate 09/29/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20 seconds between sets- Workout Metcon (Time) “Peanut Butter Pie” Freedom (RX’d) Partner 5000m Run RelayContinue reading “Mayhem Affiliate 09/29/2022”

Mayhem Affiliate 09/28/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and PushContinue reading “Mayhem Affiliate 09/28/2022”

Mayhem Affiliate 09/27/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 Rounds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2 sets: 5/4 Calorie Row 2 Burpee Over Rower Workout Metcon (3 Rounds for time) “Cherry Pie” FreedomContinue reading “Mayhem Affiliate 09/27/2022”

Mayhem Affiliate 09/26/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVCContinue reading “Mayhem Affiliate 09/26/2022”

Mayhem Affiliate 09/24/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 easy row 5 Front Squats (empty bar) 5 Shoulder to Overhead (empty bar) 10-sec Handstand Hold 2. Workout Prep 1 set 8/6 Calorie Row (workout pace) 3 Strict Hand Stand Push UpsContinue reading “Mayhem Affiliate 09/24/2022”

Mayhem Affiliate 09/21/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang CleanContinue reading “Mayhem Affiliate 09/21/2022”

Mayhem Affiliate 09/20/2022

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: :30 sec Ski 5 inch worms 10-second Handstand Hold :30 sec Jump Rope 2. Workout Prep 1 set: 100/80m Ski 10 Double Unders 1 Wall Walk Workout Metcon (3 Rounds for reps) “GermanContinue reading “Mayhem Affiliate 09/20/2022”