Monday, 9/21/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Free Handstand hold progression/HSPU progression
(10min)

B: Metcon (No Measure)

EMOM 16

1st Min- 6ft-12ft HS-Walk

2nd Min – 10 Back Extension on GHD

3rd Min – 10 Hip Extension On GhD

4th Min – 6 Strict HSPU
For quality of movements

C: Metcon (3 Rounds for reps)

With a continuously running clock to 12 minutes, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes..

Total number of Squats, Pull-ups and push-ups for the score
(12min)

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

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.

Warm-Up.

Couch Stretch x 60-90 seconds per leg

https://youtu.be/Fg-lwNBzVV8

Lat Stretch x 60-90 seconds per arm

https://youtu.be/GriAL_TBDao

Lunge Matrix x 5 steps each direction

https://youtu.be/0tZROg_AgrU

Plank Shoulder Taps x 20-30 reps

https://youtu.be/QOCn3_iOAro

Followed by…

Complete as many rounds and reps possible in 35 minutes of:

10 Push Up + Knee Crunch

https://youtu.be/5OjvraOl2bY

10 Burpees

5 each side Plank Kick-Throughs With Hand Tap (5 each side)

https://youtu.be/8Yk_xda3oi4

50 Line Jumps

https://youtu.be/d1KkOYnSmgg

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