Thursday, 4/30/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Snatch Dynamic Warm up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

Samson Stretch for 30 seconds

Lateral Lunge (Left/Right) x 10 yrds

Torokhtiy Pulls x 10 reps

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

https://youtu.be/peKCUU8TA6M

Snatch (1RM)

Metcon (Weight)

E2MOM 10

2 Full Squat snatch @5# heavier than Wednesday, 4/22/20

Metcon

Metcon (Time)

For time:


2 rounds of:


10 snatches, 175 / 125 lb.


12 burpees


Then, 2 rounds of:


10 snatches, 115 / 75 lb.


12 burpees
Compare to 7/25/19

2019 CrossFit Regional Event 4

HOME WOD

Metcon (AMRAP – Reps)

EMOM 21

5 Sit up

10 Push-up

15 Squat
If you can’t fininsh all the reps in time, start fresh on the next minute on the minute.

Post total reps you complete

Wednesday, 4/29/20

CrossFit Juke Joint – CrossFit

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HOME WOD

https://youtu.be/GTho0tYDafU

A: Metcon (AMRAP – Reps)

With a barbell/PVC/Broomstick

EMOM 12

1st min-10 BTN Snatch grip Shoulder Press

2nd min-10 OHS

3rd min-5 Muscle Snatch

4th min- 3 Full squat snatch

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Wall ball shots 10/9ft target 20/14#, if you don’t have Medicine ball, use a soccerball, basketball, volleyball. ..

10 Hollowbody roll tuck up and V-up

10 Power Snatch Barbell/PVC/Broomstick

C: Metcon (AMRAP – Reps)

Min 0-1: AMRAP sit-up

Min 1-2: AMRAP hollowrock

Min 2-3: AMRAP V-up

Min 3-4: AMRAP Deadbug

Min 4-5: AMRAP Superman

Min 5-6: 1min Low plank (1rep=10second)

Tuesday, 4/28/20

CrossFit Juke Joint – CrossFit

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Weightlifting

If you have a barbell and plates

A: Clean and Jerk (1RM)

B: Metcon (Weight)

E2MOM 14

(every 2 minutes on the minute)

1 C&J @92% of Part A

HOME WOD

WITH NO BAR NOR PLATES

https://youtu.be/upgy5Gv0mzw

A: Metcon (AMRAP – Reps)

With a PVC/Broomstick

EMOM 12

1st min-10 Clean High Pull

2nd min-5 scare crow to squat catch “Fast Elbows!!!”

3rd min-3 Split Jerk from eye brows “Fast feet”

4th min-30sec Jerk grip Overhead split position hold (5sec =1rep)

B: Metcon (Time)

For time,

21-18-15-12-9-6-3 reps of

Thrusters with a PVC/Broomstick

Hollowrock

Superman

Metcon

For Everyone

Metcon (No Measure)

NFT, with good quality with a barbell/PVC/Broomstick

10 rounds of

3 Squat clean+Split Jerk

10 second HS-hold

10 second HS-shoulder tab

10 second HS hold

Friday, 4/24/20

CrossFit Juke Joint – CrossFit

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HOME WOD

For the movemnet info:

https://wordpress.com/page/crossfitjukejoint.com/4808

Metcon (AMRAP – Reps)

2nd House Quarantine Games Workout #1

On a 7-minute running clock, as many reps of

00:00-01:00 Push ups (Knee push-ups for Masters 55 Years or older and scaled)

01:00-03:00 Line facing burpee over 6-inch line

03:00-04:00 Elbow to Plank

04:00-06:00 Line facing burpee over 6-inch line

06:00-07:00 Push ups

Total reps of Push ups, Line facing burpees, and Elbow to Planks completed for the score

Metcon (AMRAP – Reps)

2nd House Quarantine Workout #2

Set up the clocks for 4 Tabata or 32 rounds of 20 seconds on and 10 seconds rest intervals.

On the first Tabata(4minutes), 8 intervals of 20 seconds squat bottom position hold and 10 seconds of AMRAP Bottom to Bottom air squats.  *Every time you stand for taking a break while you are hold the bottom position, or if you don’t go to the bottom position immediately, you will lose 1 rep on your score.

On the second Tabata (4minute), 8 intervals of 20 seconds AMRAP Walking lunges and 10 seconds rest.

Then repeat this one more time.

There is NO BREAK between tabata.

Thursday, 4/23/20

CrossFit Juke Joint – CrossFit

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Metcon

Only if you have a bar/rings for MU and Pull-ups

McCluskey (Time)

3 Rounds for time of:

9 Muscle-ups

15 Burpee Pull-ups

21 Pull-ups

800m Run

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010
To learn more about McCluskey click here
(40min)

HOME WOD

Metcon (Time)

For time,

3 rounds of

50 Hollowrocks

50 Supermans

50 Sit-ups

800m Run

Wednesday, 4/22/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Only if you have an access to a bar and plates

Snatch Dynamic Warm up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

Samson Stretch for 30 seconds

Lateral Lunge (Left/Right) x 10 yrds

Torokhtiy Pulls x 10 reps

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

https://youtu.be/peKCUU8TA6M

A: Muscle Snatch+Snatch Balance (1Muscle Snatch+ 2snatch balances -1RM)

Find the heaviest weight you can 1 muscle snatch and 2 snatch balances

ATTENTION IT’S TWO SNATCH BALANCES

B: Metcon (Weight)

EMOM 5

2 Full Squat Snatch @you choose

HOME WOD

Metcon (Time)

With a 45/35/15# bar or a broomstick/PVC

For time

4 rounds of

10 Snatch Balance

30 seconds Overhead bottom position hold (accumulated if you can’t hold it for 30seconds without dropping the bar)

10 BTN Sots Press

10 Overhead squat hops

20 Lateral jump over bar

20 Skater over the bar

10 Bear crawl along the bar forward-backward
https://youtu.be/GokCq3aJUfM

Tuesday, 4/21/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Only if you have an access to a bar and plates

Clean Dynamic Warm up (No Measure)

30 second Couch Stretch (Left/Right)

30 second Samson Strech

30 second Bar to Quads Squat

PVC Stretch

Forward Lunge x 10 yrds

Lateral Lunge x 10 yrds (Left/Right)

High Knee Run x 10 yrds

Lateral high Knee Run x 10 yrds (Left/Right)

Squat Jumps x 5 reps

Torokhtiy Pulls x 5 reps

https://youtu.be/JHyPmocw4Vo

A: Clean (Halt Clean 1RM)

Halt clean- 3second pause at 1 inch below knee.

https://youtu.be/9o9tQ_0Fj2s

B: Metcon (Weight)

EMOM 10

2 Squat cleans @82% of part A.

HOME WOD

Metcon (Time)

For time,

50 DB Deadlift 50/35 (a pair)

*Use KB, Water Jugs 1Gallon

50 (Abmat) Sit-up

50 Box step up 24/20″

50 Single arm DB Thrusters 50/35

Monday, 4/20/20

CrossFit Juke Joint – CrossFit

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Warm-up

Gymnastics HS Warm up (No Measure)

2 rounds of

10 Thoracic Extension Rotation (5 on each side)

10 Hollowrocks

10 Superman

10 Push-ups

10 HS-Kick

HOME WOD

Equipments Needed: None, Ab-mat (Optional)

Make sure do Part A and B both.

A: Metcon (AMRAP – Rounds and Reps)

AMRAP10

5 Sit-up

5ft HS-Walk

10 Sit-up

10ft HS-Walk

15 Sit-up

15ft HS-Walk

*each 5ft HS-Walk is 1 rep, athlete may start HS-Walk from where he/she falls in case of falling. Of course, our goal is to be able to do all HS-Walk without falling
Scaling for HS-walk: HS- Kick

B: Metcon (Time)

3 rounds for time

10 Break Dancers with Push-up

15 Hand Plank Arch/Hollow

10 Hollow Body roll tuck up & V-up

20 Reverse Snow Angel
This is tweaked from Invictus Gymnastics Core workout.

All the explanation and demo on movements are in this link.

https://www.instagram.com/tv/B-npFGUA4ia/?igshid=17pak7w2ygrg5