GYM1010

CrossFit Juke Joint – CrossFit

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As most of you know, on February 17th, one of our Mayhem Affiliates, Turnagain CrossFit in Anchorage, Alaska, suffered a partial roof collapse. Multiple members were trapped inside and one member, Sadie Huffer, tragically lost her life.

On April 8th, we will be offering an alternative workout in her honor. We encourage you to join us in this special workout this Saturday April 8th 8am.

Members: Free, donation is optional.
Non-members: drop in fee $20, donation is optional.

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm-up

-into-

6 min AMRAP

30 sec Bike Erg

30 sec single/double unders

10 sec handstand hold

4 Inch Worms

2. Workout Prep

2 sets:

100m Bike Erg (workout pace)

10 Double Unders

1 Wall Walk

Workout (5 Rounds for time)

Romans 5:8

Freedom (RX’d)

5 sets

1000/800m Bike Erg

50 Double Unders

4 Wall Walks

Rest 1 min between sets

* Sub 30/24 Calorie Assault Bike or 25/20 Echo Bike if BikeErgs are not available.

Independence

5 sets

800/700m Bike Erg

35 Double Unders

3 Wall Walks

Rest 1 min between sets

*Sub Calorie 24/20 Assault Bike or 20/16 Echo Bike if BikeErgs are not available

Liberty

5 sets

500/400m Bike Erg

50 Single Unders

5 Inch Worms

Rest 1 min between sets

*Sub Calorie 16/12 Assault Bike or 12/10 Echo Bike if BikeErgs are not available

Target time each set: 3:45-4:30

Time cap each set: 5 minutes

Accessory (Checkmark)

3 Sets for Quality:

30 second plank hold (elbows)

50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry

50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry

5 Alligator Rolls (each direction)

10 V-ups

*Rest as needed between sets

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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