CrossFit Juke Joint – CrossFit
Box WOD
Weightlifting
4Horsemen Wave2 Week2
Squat 3 Supersets with 1,2,3,4, and 5
BRUTAL
(30min)
1: Romanian Deadlift (3×8@185/125)
Use clean-grip on Barbell
Start by standing tall.
Keep a slight bend in your knees
Hinge at the hips and lower the bar while pushing your hamstrings back.
Maintain good posture as the bar moves down towards the ground.
You should feel tension in your hamstrings.
Return to the top position (standing) and repeat.
Only go as low as flexibility allows while maintaining good posture with your back.
2: Back Squat (90%x(3+)/85%x(4+)/80%x(5+))
3: Ab mat sit-ups (3×12)
4: Box Jumps (3×15@24/20″)
5: 90 Second Rest (3x90second rest)
Metcon
A: Metcon (3 Rounds for reps)
On a 12-minute clock, 4 rounds of:
1 minute of 1.5/1-pood kettlebell snatches
1 minute of sit-ups
1 minute of lunges
Post reps completed for each exercise
HOME WOD
a: “Flower” (AMRAP – Reps)
For Max Reps
To the tune of the song “Flower” perform the following movements for every mention of:
Bring Sally Up: Hold top of the Push-Up
Bring Sally Down: Hold the bottom of the Push-Up (keep chest 1 in off the ground)
To the tune of the song, “Flower”, by Moby, start facing the ground in the bottom of the Push-Up position. When the song says “Bring Sally Up,” press up into the top of the Push-Up position and hold until the song says “Bring Sally Down.” At that point descend back to the bottom of the Push-Up position, but keep your chest about 1 inch off the ground until you press back to the top of the Push-Up at the next “Bring Sally Up.” Continue in this manner for the entire song. Do not rest or let any other part of the body touch the ground while the song is playing.
Score is the total number of Push-Ups you complete before failure. If you complete every rep based on the song’s lyrics you will complete 30 Push-Ups.
https://youtu.be/6A2V9Bu80J4
b: Metcon (Time)
For time,
200 Air squats
*After every 20 perform 5 Burpee Tuck Jumps
