Announcements
CROSSFIT OPEN THURSDAY NIGHT FEVER!
22.1 THURSDAY 2/24
22.2 THURSDAY 3/3
22.3 THURSDAY 3/10
THE 1 ST HEAT STARTS AT 4:30pm UNTIL THE LAST ATHLETE FINISHES. 4-6 ATHLETES WILL GO AT ONCE DEPENDS ON WOD AND JUDGE SITUATIONS.
*IF YOU CAN’T MAKE IT ON THURSDAYS, YOU CAN DO OPEN WOD ON FRIDAY OR SATURDAY. IF YOU NEED TO DO IT ON SUNDAY, PLEASE LET SUNG KNOW
CrossFit Juke Joint – CrossFit
CROSSFIT
A: Back Squat (5-5-5-5-5 )
(30min)
What 5-5-5-5-5 mean? Understanding different weightlifting prescriptions
5-5-5-5-5, 3-3-3-3-3, etc.
In this classic CrossFit prescription, you will both hit a max, as well as get volume in. For this workout, we want to hit the given number of challenging sets while building to a max. We consider “challenging” to be anything above 80% of your given max/repetition max for the day. In the video example, the day’s workup was 95-135-165-185-200, with 200 lbs being the day’s max. Since 95lbs and 135lbs are less than 80% of 200, we would not consider those challenging sets. So the athlete would still have to complete 2 more challenging sets to complete the day’s volume. We recommend dropping 10% off the bar for those final sets so you can reinforce good technique and finish with some “near perfect” sets.
Conversely, if the athlete has hit 95-135-165-175-185-195-205 and found that 205 was the heaviest they could go, then they would be done for the day, since 165, 175, 185, and 195 are all within 80% of 205. As for which of these workups would be more ideal, reference this video on working up to a max.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 9
1 Squat clean 225/165
2 KTE
3 Box Jump 30/24″
HOME WOD
C: Metcon (Time)
For time
3 rounds of
50ft Bear crawl
100ft Single arm Overhead DB walking lunges
D: Metcon (Time)
For time
3 rounds of
50 squat
50 sit up
50 Mountain climbers
E: Metcon (Time)
For time
100 Glute bridges
https://youtu.be/XnWyZfaazaY
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- 2- Lead Low Kick – Lead Body Kick
Combo Pt. B
2- 3- 2-Dutch Block – 2- 3- Rear Body Kick
Kicks/Strikes
Fake front round kick
Downward round kick
B: Kickboxing Pt. 2 (No Measure)
4 rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo Pt. A+B
C: Metcon (No Measure)
Target strikes
Bo staffs
CrossFit Juke Joint 