CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
– (R) Round- (L) Round
– One-two-Slip-Four-Three-(R) Round
– Skip back/forward + round kick
B: Metcon (No Measure)
4 rounds of 2mins ON/1min OFF
1st & 3rd Round – One-Two-Slip-Four-Three-(R)Round kick
2nd Round – 1-12-123-1234
4rd Round – Pyramid Round Kick 1-10,then back to 1, alternating leg each kick. Repeat if you finish in time.
C: Metcon (No Measure)
Kick and Punch Sung!
(10min)
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 (Time)
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
30 Seconds of Side Shuffles
https://youtu.be/un-rOeHQoqU
30 Seconds of Plank Kick Throughs With Hand Tap
https://youtu.be/HL0LVoQe72w
30 Seconds of Alternating Single-Leg Airplanes
https://youtu.be/3ufbEbE0yuk
30 Seconds of Right Leg Bulgarian Split Squats
30 Seconds of Left Leg Bulgarian Split Squats
https://youtu.be/2C-uNgKwPLE
30 Seconds of Tempo Dumbbell Deadlifts @ 1111
https://youtu.be/Sjt7M2EI3NE
Rest 30 Seconds Between Sets
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 15 minutes (5 Sets of):
Station 1: 10 Burpee
Station 2: 16-20 Alternating Reverse Lunges
Station 3: 10-15 Dumbbell Power Cleans
When the running clock reaches 35:00, perform the following…
Four rounds for time of:
12 Burpee
16 Alternating Reverse Lunges
10 Dumbbell Power Cleans
TIME CAP = 11 MINUTES!
POST YOUR TIME FOR THE SCORE
When the running clock reaches 45:00, perform the following…
100 Banded Biceps Curls
100 Banded Triceps Extensions
*Complete in as few sets as possible, partition as you see fit.
CrossFit Juke Joint 