CrossFit Juke Joint – CrossFit
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
