Tuesday, 9/22/20

CrossFit Juke Joint – CrossFit

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4Horsemen Wave1 Week1

Superset 3 sets with 1,2,3,4 and 5.

1: American KB Swing (3×20@53/35)

2: Deadlift (80%x(5+) / 75%x(7+) / 70%x(9+))

Post 80% weight and the reps

3: Barbell Rollout (3×10)


4: Row (15/12 Cal row)

5: 90 Second Rest (3x90sec rest)


A: Metcon (AMRAP – Reps)

For reps,

2 minutes of Power snatch 95/65

1 minute Burpee

2 minutes of C&J 95/65

1 minute Box Jump 24/20″

1 minute Full squat snatch 95/65

1 minute Burpee

1 minute Cluster 95/65

1 minute Box Jump 24/20″


a: Pandemic (Time)

For Time

1 to 10 to 1 Reps (Pyramid with Multipliers) of:

1 Burpee

2 Mountain Climbers

3 Sit-Ups

With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.

The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers.

So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.

Last weekend, Alana went to Thorton Eminent CF for her first Level1 Test.

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