CrossFit Juke Joint – CrossFit
CROSSFIT
A: Back Squat (BOX SQ, 4×3@(70%+5#))
(15min)
Feet slightly wider stance than normal
Knees never track over toes
Push hips back
Keep core tight
3 second negative down to sitting position on box
Drive through heels to stand, & don’t let knees track over toes when standing
()
B: Metcon (Time)
For time:
50 overhead squats
40 bar-facing burpees
40 back-rack reverse lunges
30 bar-facing burpees
30 cleans
20 bar-facing burpees
20 single-leg squats
10 muscle-ups or 30 Pull ups
95/65-lb barbell
(25min)
HOME WOD
C: Metcon (Distance)
For total distance
10 rounds of
60 second Running
60 second Walk
D: Metcon (Time)
For time
4 rounds of
1 min plank hold
1 min Side plank hold (L)
1 min Side plank hold (R)
50 Supermans
2min rest
KICKBOXING
1: Metcon (No Measure)
Combos for the day
A. 1-Rear Elbow
B. 1-2-Lead Elbow
C. Middle Kick-Middle Kick (with the same leg, Rear)
D. Switch Middle Kick – Middle Kick (with the same leg, Lead)
E. 2-3-Rear Knee
F. 3-2-Switch Lead Knee
G. Middle Kick-Rear Knee
2: Metcon (No Measure)
3 rounds of
30seconds ON
10seconds REST
EACH Combos for the day
Round 1-3: A
Round 4-6: B
Round 7-9: C
Round 10-12: D
Round 13-15: E
Round 16-18: F
Round 19-21: G
Round 22-24: Free Fight!
(16min)
3: Metcon (No Measure)
Target Kick
Bostaff
CrossFit Juke Joint 