CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warmup
-into-
Hip Halo Warmup
-into-
7 min AMRAP:
30-sec Machine
5 GHD’s to parallel
5 Overhead Squats (empty bar – build across)
10-sec handstand hold
3-inch worms
2. Workout Prep
3 sets:
5 GHD’s
1 Wall Walk (half way)
3 Overhead Squats (build in weight)
Crossover Symmetry Activation (https://www.youtube.com/watch?v=Y80mRnwkGGk)
Workout
Metcon (Time)
Freedom (RX’d)
For Time:
30 GHD Sit Ups (Or V-Ups)
5 Wall Walks
30 Overhead Squats (95/65)
20 GHD Sit Ups (Or V-Ups)
5 Wall Walks
20 Overhead Squats (115/80)
10 GHD Sit Ups (Or V-Ups)
5 Wall Walks
10 Overhead Squats (135/95)
* Independence
30 GHDs (6in Riser) (Or V-Ups)
5 Wall Walks (halfway)
30 Overhead Squats (75/55)
20 GHDs (6in Riser) (Or V-Ups)
5 Wall Walks (halfway)
20 Overhead Squats (95/65)
10 GHDs (6in Riser) (Or V-Ups)
5 Wall Walks (halfway)
10 Overhead Squats (115/80)
* Liberty
30 V-Ups
100’ Bear Crawl
30 Goblet Squats (light)
20 V-Ups
100’ Bear Crawl
20 Goblet Squats (mod)
10 V-Ups
100’ Bear Crawl
10 Goblet Squats (mod-heavy)
Accessory
1 min forward fold (wide legs) (https://www.youtube.com/watch?v=vB5GtHh9l2Y)
1 min seal pose (https://www.youtube.com/watch?v=eln0jlSQkI0)
1 min trap smash with Barbell (each side) (https://www.youtube.com/watch?v=YMPtKMjWlR4)
Mayhem ready (https://www.youtube.com/watch?v=ebLCsfEhyt)
CrossFit Juke Joint 