Friday, 7/17/20

CrossFit Juke Joint – CrossFit

Box WOD

A: Handstand Walk (1 RM distance in ft. )

(7min)

Work on free handstand if you don’t have HS-Walk

B: Metcon (No Measure)

Muscle Up/Pull Up Progression
(8min)

Working Ring/Bar MU, Pull-ups on each level.

Let’s make your MU, PU little bit better

Air chair swing for Bar MU:

https://youtu.be/X6tykvBN834

Kick soccerball driil for Ring MU:

https://youtu.be/68cNbzw2dOU

Peekaboo swing for Ring MU:

https://youtu.be/9l_EcIyREPY

C: Metcon (Time)

3 rounds for time of:

 9 muscle-ups 

36-ft. handstand walk 

36-45-54 single-leg squats 

36-ft. handstand walk

Scaling for Beginners

3 rounds for time

9 Ring row

9 Ring Dip

36 ft Seal Walk

36-45-54 Air Squats

36 ft Seal Walk
(27min)

Seal Walk:

https://youtu.be/i0dWSn_vbiU

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

10 DB(Water Jug) Thruster

20 Devils Press @a pair of DBs(Any weight, if possible 50/35) or Water Jugs

60 seconds plank
DB Thruster :

https://youtu.be/u3wKkZjE8QM

Devils Press: (If you do this with water jugs, do push up without Water jug and pick them up as you get up)

https://youtu.be/CH4fmccPsio