Wednesday, 3/9/22

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

View Public Whiteboard

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.

https://youtu.be/sXFjchWQ4uE

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

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