CrossFit Juke Joint – CrossFit
# Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00 – 30:00
Workout: 30:00 – 55:00
Cooldown: 55:00 – 57:00
Cleanup: 57:00 – 60:00
Mobility: Homework
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20 sec tempo rise)
8 Pike Push-ups
2. Workout Prep
2 sets:
50m Run
2 Bar Facing Burpees
2 Power Cleans (build in weight)
Hip Halo Warm Up (https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
Strength
SUPERSET
Deadlift (3 Dead Stop Deadlifts x 5 sets @65% of 1RM)
Strict Handstand Push up (50-60% Strict HSPU x 5 sets of max volume)
Workout
Metcon (Time)
Freedom (RX’d)
800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run
* Independence
800m Run
into
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (155/105)
into
800m Run
* Liberty
400m Run
into
10 rounds:
6 Up Downs
6 Dumbbell Power Cleans (moderate)
into
400m Run
Accessory
1 min foot smash w/ lacrosse ball (each side) (https://www.youtube.com/watch?v=636EQMF2tME)
1 min Couch Stretch (each side) (https://www.youtube.com/watch?v=ulgAOykAgV4)
1 min Seal Pose (https://www.youtube.com/watch?v=eln0jlSQkI0)
Mayhem Ready (https://www.youtube.com/watch?v=63ERoGS5fXQ)