CrossFit Juke Joint – CrossFit
Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00 – 30:00
Workout: 30:00 – 50:00
Cooldown: 50:00 – 52:00
Cleanup: 52:00 – 54:00
Mobility: 54:00 – 60:00
TARGET SCORE
● Target time: 8-10 minutes
● Time cap: 14 minutes
Warm-up (No Measure)
Warm up
PRE-CLASS: Hip Halo Warm-up
IN-CLASS
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 hang Power Cleans
10 Alternating V-Ups
S-A: Paused Front Squat (2 Pause Front Squats x 5 sets @70% of 1RM)
* Rest as needed between sets *
S-B: Strict Weighted Chin up (3 Strict Weighted Pull-ups x 5 sets @65% of 1RM)
* Rest as needed between sets *
Metcon (Time)
21-18-15-12-9-6
Hang Power Cleans (95/65)
Calorie Assault Bike
(Women Calories: 16-14-12-10-8-6)
Cooldown/Mobility
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
CrossFit Juke Joint 