Tuesday, 8/11/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (1×2@70%, Then Drop sets 4×2@(-10%) )

(15min)

Athletic Armor Week1

Weekly Linear progression add 5.5# weekly for the next 4 weeks.

B: Back Squat (Work up to 6RM, Then Drop set 3×6@(-10%))

(15min)

Target approximately 65% of 1RM Back Squat)

Athletic Armor Week1

C: Metcon (Time)

For time,

3 rounds of

10 Squat snatches 155/105

20 Burpees
(16min)

HOME WOD

a: Metcon (Time)

4 rounds for time,

45 seconds ALTERNATING DUMBBELL FLOOR PRESS

https://youtu.be/iug7nscPFuk

15 SEATED REAR DELT FLYS

https://youtu.be/EA7u4Q_8HQ0

10 SIDE PLANK WIND MILL

https://youtu.be/AdqLhzf8AWo

b: Metcon (Time)

For time,

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

KB(DB) Swing

Hand release push up

Air squat

Monday, 8/10/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Strict Pull-ups (Establish 1RM (Unbroken))

(5min)

B: Shoulder Press (establish your 10 rep max in 3 sets or less)

(10min)

**keep your pace the same on the way up and the way down

C: Metcon (No Measure)

Pull-up Progression/Efficiency.

– Kipping pull-up

– Butterfly pull-up

– C2B

– If you don’t have 1 strict pull up/chin up, do:

3 rounds of

30 second Deadhang

3x 4second negative pull-ups

10 Banded bar levers
(10min)

D: Metcon (Time)

For time,

15 rounds of

5 pull-ups

10 push-ups

15 Air squats
(14min)

Compare to 11/25/17

HOME WOD

a: Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18-21…add 3 reps each round

Burpee

Air squat

b: Metcon (Time)

For time,

4 rounds of

20 Single arm DB(Water Jug) Snatch, alternating arm

20 KB(DB) Lateral lunge @moderately challenging weight

https://youtu.be/S2nR20stEfM

Friday, 8/7/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean (Halt Clean, work up to a heavy single)

(15min)

Halt Clean: Keep the back tight and use the legs from the floor Pause at 1 inch below knee, keeping weight back on the heels and shoulders over the bar Pull the chest up above the knee into the power position Strong extension of the hip, knee and ankle Receive the bar on the front deltoids Rotate the elbows through to the wall in front of you Retreat the hips back behind the shoulders in the catch Elbows should complete their rotation the same time the feet make contact with the platform

https://youtu.be/5f7ZZS7DM74

B: WALK OUT AND HOLD + FRONT SQUAT + HOLD ((Of 1RM FS)Starts at 75%, 2-2-2-2)

Unrack and Walk Out. Hold for 3 seconds, squat and then hold for 3 seconds

https://youtu.be/cGpQt_Z4vG0
(15min)

add 5lbs each round

C: Metcon (Time)

For time,

21-15-9 reps of

Front squat 185/125

HSPU
(13min)

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

10 DB(or Water Jugs) Thrusters

20 Devils Press

https://youtu.be/hc6dfJHRcD0

60 seconds Plank hold

b: Metcon (Time)

For time,

3 Rounds of

10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION

https://youtu.be/nG8kSVSR7TY

12 SEATED DB OVERHEAD TRICEP EXTENSION

https://youtu.be/5StaxwHkTec

Thursday, 8/6/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

– One-two-three-Slip-Body Hook(/)-Four

-One-two-round kick

-Front leg push kick-One-two-Round kick

B: Metcon (8 Rounds for reps)

8 Intervals of 2min on/1min off for max sets of combinations each interval round.

Interval 1

AMRAP 2

One-Two-Three-Slip-Body Hook-Round kick

1min Rest

Interval2

AMRAP2

One-Two-Round Kick

1min Rest

Interval 3

AMRAP2

Front leg push kick-One-Two-Round Kick

1min rest

Interval 4

AMRAP2

1-12-123-1234

10 Round Kick (5 on each leg in any order)

1min rest

Repeat Interval 1-4 one more time.

HOME WOD

a: Metcon (Time)

For time,

150 Mountain Climbers

**15 Air squats every time when you take a rest

b: Metcon (Time)

For time,

3 rounds of

60 seconds DB Overhead hold

(If dumbbells aren’t available, a weighted backpack or sand bag works great)

15 Double Russian KB swing

( If kettlebells aren’t available, a weighted backpack works great.)

12 Double KB Front rack tempo goblet squat

(Tempo is a 3 second count down, one second pause at the bottom then stand up. )

Wednesday, 8/5/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time,

30 HSPU

50 Superman

30 Knee to Elbows

30 Deadlift 225/155

30 DB Push press 50/35

50 KB Swings 1.5/1pood

20 Cal Row

10 Muscle ups
(36min)

Scales:

30 Hand release Push up

50 Superman

30 Knee to Elbow

30 Deadlift 135/95 or 185/125

30 DB Press Lighter weight

50 KB Swings Lighter weight

20 Cal Row

10 Pull-up

HOME WOD

a: Metcon (Time)

Complete 5 rounds! Rest one minute between rounds.

5 rounds for time,

1min max reps push up

2min 75%-80% intensity run

1min rest

b: Metcon (Time)

For time,

3 rounds of

10 Lateral Shoulder Raise

(Work at a moderately challenging weight. Perform 6 reps per arm OR 12 reps total per set. The lighter the weight that’s available, the more reps you should complete up to a limit of 20 reps.)

https://youtu.be/8Dct2dcro8E

60 second Single leg balance drill

(Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor.)

https://youtu.be/H7kwqiDc4kI

Tuesday, 8/4/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Muscle up( Ring/Bar) Progression

Ring

– Casting Swing

https://youtu.be/i7i9ymvsoR4

– TTR

– MUT

https://youtu.be/dtnwemhWoek

– Peekaboo swing

https://youtu.be/9l_EcIyREPY

Bar

– Hollow swing

– Air chair

– Jump Muscle up

https://youtu.be/UzIAr_iDi0Q
(10min)

B: Metcon (AMRAP – Reps)

EMOM 12

1st Min- 4 Ring Row+4Ring Dip/4 MUT

2nd Min- 4 (Casting Leg+TTR)

3rd Min- 15 Banded Bar levers/8 Bar levers on the bar

4th Min- 10 Superman

C: Metcon (Time)

For time,

3 rounds of

300m Row

20 WB shots 10/9ft 20/14#

10 Pull-up
(15min)

HOME WOD

a: Metcon (Time)

For time,

40-30-20-10 reps of

Burpee

Reverse Lunges

https://youtu.be/7pwO2gemRyg

b: Metcon (Time)

For time,

3 rounds of

30 Side plank windmill

(Complete 15 reps per side per set totaling 30.)

https://youtu.be/AdqLhzf8AWo

10 Inchworm with a push up

https://youtu.be/TRuhe4grOK8

c: Metcon (2 Rounds for reps)

Tabata Sit ups

Complete two rounds of TABATA Sit Ups.

Four minutes total: 20 seconds of work then 10 seconds of rest.

After the first four minutes is complete, rest for two minutes then repeat!

Monday, 8/3/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (Work up to a heavy single)

(15min)

B: Snatch Grip Deadlift (Work up to a heavy triple)

(10min)

C: Metcon (AMRAP – Reps)

AMRAP 3

Full Squat Snatch 135/95

AMRAP 2

Full Squat Clean 135/95

AMRAP 1

STO 135/95

AMRAP 1

Deadlift 135/95

Rx+ 185/125

HOME WOD

a: Metcon (AMRAP – Reps)

AMRAP 20

Start your timer and perform a one mile run. Then complete as many rounds as possible of Air Squats, Push Ups and Sit Ups.

1 mile Run

Then

20 Air squat

15 Push up

10 Sit up

Saturday, 8/1/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 12

1st min- 10/8 Cal row Then Burpees

2nd min- 10 Box Jump Then Burpees

3rd min- 25 Double Unders Then Burpees

4th min- 10 Sit-up Then Burpees

Total score. = Total numbers of Burpees – Any missed reps from 4 movements each round.

B: Double-Unders (Max unbroken reps )

(5min)

C: Metcon (Time)

For time,

4 rounds of

400m run

50 squat
(18min)

HOME WOD

REST DAY if you have finished all 5 WODs. Otherwise, do one of the WODs you missed from this week. Have a Great weekend!