CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 16
1st Min- 12/10 Cal row
2nd Min- 10 WB shots
3rd Min- 10 Box Jump
4th Min- 10 Burpee
B: Metcon (No Measure)
Bar Muscle up progression
https://youtu.be/gaA5Ey5Few0
(10min)
C: Metcon (AMRAP – Reps)
AMRAP 7
3-6-9-12-15-18-21-24…reps of
Pull up
Box Jump 24/20″
RX+
1 Bar Muscle up
3 Box Jump 24/20″
2 Bar Muscle up
6 Box Jump 24/20″
3 Bar Muscle up
9 Box Jump 24/20″
4 Bar Muscle up
12 Box Jump 24/20″
5 Bar Muscle up
15 Box Jump 24/20″
6 Bar Muscle up
18 Box Jump 24/20″
7 Bar Muscle up
21 Box Jump 24/20″
….
HOME WOD
Please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
a: Metcon (AMRAP – Reps)
Two sets of:
150-Foot Out and Back Run at 70% effort
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
https://youtu.be/6yOIYCiVdeo
60 Seconds of Alternating Pigeon Pulses
https://youtu.be/GfXpSBKNaEc
30 Seconds of Alternating Cossack Squats
https://youtu.be/8xhbTBJACWY
30 Seconds of Russian Baby Makers
https://youtu.be/GiKENv5Rgqg
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many reps as possible in 60 seconds of:
150-Foot Out and Back Run
Max Reps of Squats* in the Remaining Time
Rest 60 seconds and repeat for a total of TEN sets.
*For the squats, pick any variation you would like (i.e. Goblet, Air, Front, Overhead, etc.) and use that variation for all 10 sets.
RECORD TOTAL REPS OF SQUATS FOR THE SCORE
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 30 Seconds of Band Pull-Aparts
https://youtu.be/okRUV0bdXAU
Station 2: 30 Seconds of Bent-Over Rows (Barbell/DB)
https://youtu.be/pyBHPoC8Nzo
https://youtu.be/VP_f9V854og
Station 3: 30 Seconds of Hollow Hold
CrossFit Juke Joint 