Monday, 5/10/21

CrossFit Juke Joint – CrossFit

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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!)

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