CrossFit Juke Joint – CrossFit

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C: Deck of Cards 2 (Time)

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = HSPU or HS-Kick

Diamonds = TTB or Dragon Fly

Clubs = WB shots 10/9ft 20/14# or Water Jug Thruster with a pair of 1 Gallon Water jug

Spades = Burpee

Card value determines the number of reps (face cards = 10, Aces = 11).

Jokers = 14 TGU 50/35 or 1 Gallon Water Jug (7 on each L/R)

Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps (face cards = 11, Aces = 13).

Water Jug Thruster: https://youtu.be/rnIQxLs-DK8

Dragon fly: https://youtu.be/04FvC4JcisU

if you don’t have a deck of cards

https://apps.apple.com/us/app/ripdeck-deck-of-cards-workout/id409921624

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A: 3-Position Snatch (EMOM7 1×3-position snatch@115/85)

High Hang snatch

Mid Thigh Snatch

Full snatch
Heavier than last week

If you don’t have bar and weight, do 15 times of 3 position snatch with a broomstick.

https://youtu.be/eIGnKnfmG-c

B: Front Squat (10,9,8,7…1 reps front squat with a weight.)

Each round pick up from the ground.

You choose weight, and keep the same weight for all 10 rounds 55reps.

If you don’t have a bar and weights,

Do the same thing with Bear hug style Water Jug Squats with 5 Gallon Water Jug.

https://youtu.be/YaF3DPC7gks

C: Metcon (AMRAP – Rounds and Reps)

With a 75/55 barbell or Broomstick

AMRAP 14

3 Power clean-Front Squat-Push Press- Back Squat- Push Press (Bear complex)

3 Squat snatch-Snatch Balance-OHS (Snatch Complex)
Bear Complex:

https://youtu.be/nMxEj5IjaxY

Snatch Complex:

https://youtu.be/w2yCPHBW2JQ

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Metcon (AMRAP – Rounds)

For time,

7 rounds of

10 WB shots 10/9ft 20/14# or Water Jug thrusters with a pair of 1 Gallon water jugs

10 Pull-up or 10 Hollow-Superman-Hollow
(16min)

Water jug thruster:

https://youtu.be/rnIQxLs-DK8

Hollow-Superman-Hollow:

https://youtu.be/GSnhA8vz2MY

1 Gallon Water jug

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50ft HS-Walk or 100ft Bear crawl

15 Burpee

30 Pistols, alternating or choose any scaling version of pistols from video
Pistol scalings:

Use boxes or chairs different height.

https://youtu.be/jY-3NE3ZH-8

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Weightlifting

Clean and Jerk (1RM)

(25min)

https://youtu.be/oPLsZACFijU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Ring Dips or 12 Chair Dips

10 Box Jump or Stair Jump or Tuck Jump

12 OH-Walking Lunge 95/65 or 12 Single arm Walking lunges with DB 50/35, KB 1.5/1pood, or Water Jug (6 on each arm)
Tuck Jump: https://youtu.be/zh1v8jINBZ0

Chair Dip:

https://youtu.be/6kALZikXxLc

Single arm walking lunges:

DB: https://youtu.be/KL1AI5oqDyI

KB:

https://youtu.be/KL1AI5oqDyI

Water Jug: Use 1 or 5 gallon water jug holding like KB

5 Gallon Water jug

1 Gallon Water Jug

CrossFit Juke Joint – CrossFit

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Weightlifting

Snatch (Work up to a heavy single )

(15min)

https://youtu.be/0qYMtJXR0LQ

Metcon (Weight)

EMOM 6

1 Snatch @88% of 1RM Snatch

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Metcon (Time)

For time,

5 rounds of

500m Row or 400m Run or 0.7mile Bike

7 Thrusters 135/95 or (DB50/35s)
(21min)

Barbell Thruster:

https://youtu.be/L219ltL15zk

DB Thruster:

https://youtu.be/u3wKkZjE8QM

Backpack thruster:

https://youtu.be/OAzbopyuwT0

Broomstck Thruster:

https://youtu.be/38F4ceD6hNE

Band Thruster:

https://youtu.be/SKIjqYrCLN8

Water Jug Thruster:

https://youtu.be/rnIQxLs-DK8

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A: Metcon (No Measure)

EMOM 12

Even min- 8 HS-kicks

Odd min- 40 sec HS-Walk for distance (in ft) or 40sec plank hold

B: Metcon (AMRAP – Reps)

Tabata Air squat

Then,

AMRAP 4

Muscle Up (Ring or Bar) or Wall Walk

Tabata score=The least number of reps in any of the eight intervals.

Final score= Tabata score x MU (Wall Walk)

Online tabata timer:

https://www.tabatatimer.com/
Wall walk: https://youtu.be/NK_OcHEm8yM

What is Tabata?:

https://www.active.com/fitness/articles/what-is-tabata-training

C: Metcon (Time)

For time,

21-15-9 reps of

HSPU (or Hand release push-up)

Pull-up (or Sit-up)
(9min)

Scales:

HSPU= Push-ups

If you don’t have an access to a pullup bar, do sit-ups instead

Hand release push up:

https://youtu.be/kHtt49_Pljw

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Deck of Cards (Time)

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = Push-Ups

Diamonds = Sit-Ups

Clubs = Air Squats

Spades = Box jumps (24/20 in)

Card value determines the number of reps (face cards = 10, Aces = 11).

Jokers = 15 Burpees

Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps (face cards = 10, Aces = 11).

if you don’t have a deck of cards

https://apps.apple.com/us/app/ripdeck-deck-of-cards-workout/id409921624
https://youtu.be/BLNTMEpcMJM