Tuesday, 9/15/20

CrossFit Juke Joint – CrossFit

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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

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