GYM1010

CrossFit Juke Joint – CrossFit

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Workout (AMRAP – Rounds and Reps)

“Sadie Jane”

AMRAP 23:00

16 25’ shuttle runs (each 25’ line touch is 1)

9 bar facing burpees

3 power cleans Comp(185/125) Rx(155/105) Scaled(135/95)

This workout was written in Sadie’s honor. The numbers all have meaning:

23 – This year, 2023

16 – birthday day

9 – softball jersey

3 – trinity, kids, sisters

Sadie loved power cleans and running was a big part of her life. She often participated in races and her husband, John Paul, is a track coach. Thank you for joining us in celebrating a life lost too soon.
Do you want to donate to Sadie?

[DONATION EXCLUSIVE] PRAY. Daisies T-Shirt: Black – MAYHEM NATION

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 4 – Day 2

Athletes work with a partner and each work/rest to complete:

12-10-8-6-4-2

Ring Kip Swings

Ring Dips

* After each set, both partners will complete 50 foot Crab Walk TOGETHER

Advanced: Rx Ring Dips

Intermediate: Ring Dips with Heel on Box

Beginner: Ring Push Ups OR Push Ups on Floor

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Plate Front Raise @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7

10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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