CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Pull up Strength work
NFT, for quality
3 rounds of
1. Passive Hang 20 second
2. Active Hang 20 second
– Pull down the scaps
– Maintain a hollow body position
3. Chin over bar hold ALAP (15-20second)
4. Negative pull up (4-5 reps)
– Maintain hollow body
– Stay slow and controlled
5. Segmented negative pull up (4-5 reps)
– 1-2 second hold for each pause on the way down of negative pull up (3-4 segments)
6. Partial Pull up
– High (3-5 reps)
– Medium (3-5 reps)
– Low (3-5 reps)
(20min)
B: Metcon (Time)
For time,
21-15-9 reps of
C2B Pull up
Ring Dip
(11min)
C: Metcon (No Measure)
Improve kipping extension
1. 2×8-10 reps each side Single arm lat stretch on a foam roller with a 2.5# plate
– Ribs down
– exhale
– Straight elbows
– inline with the ear
2. 2×6-8 reps Hollow snaps with the barbell (small plates 2.5# or less)
– Straight arms
– Hollow position
– Bar on the ground
– Head through arms
3. Body Bridge (elevated feet about 2ft)
2×10 Hold for a few seconds or 2x 10 bridge pulse
– Global extension
(15min)
HOME WOD
a: Metcon (AMRAP – Rounds and Reps)
On a 20 minute running clock, perform a one mile run. Then complete as many rounds as possible of Air Squats, Push Ups and Sit Ups.
1 Mile Run Then,
20 Air squat
15 Push up
10 Sit up
b: Metcon (Time)
50 Plank to Push up for time
https://youtu.be/Ti2MV-INQVY
c: Metcon (Time)
For time,
Accumulate 5 minutes pause body weight squat
(Accumulate 5 minutes in the bottom of a squat!)
CrossFit Juke Joint 