CrossFit Juke Joint – CrossFit
Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 18:00
Strength: 18:00 – 32:00
Workout: 32:00 – 50:00
Cooldown: 50:00 – 52:00
Cleanup: 52:00 – 54:00
Mobility: 54:00 – 60:00
TARGET SCORE
● Target time each set: 3:30-4:30
● Time cap each set: 6 minutes
Warm-up (No Measure)
Warm up
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets:
10 PVC Pass Throughs
10 PVC Overhead Squats
5 Bench Press (empty bar – slow and controlled)
3 Updowns to seal pose
3 Box Step-Ups (each side)
Pause Bench Press (2 Pause Bench Press x 5 sets @70% of 1RM)
*2-3 second pause at the bottom*
* Rest as needed between sets *
Box Jump (3 High Box Jumps x 5 sets @ 6-8” below max height )
Metcon (2 Rounds for time)
12 Squat Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Squat Snatch (135/95)
@10:00
8 Squat Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Squat Snatch (155/105)
● Independence
12 Squat Snatch (115/80)
20 Burpee Box Jump Overs (20/16)
12 Squat Snatch (115/80)
@10:00
8 Squat Snatch (135/105)
20 Burpee Box Jump Overs (20/16)
8 Squat Snatch (135/95)
● Liberty
20 Alternating Dumbbell Snatch (light)
20 Up Down + Box Step Up (20/16)
12 Squat Snatch (135/95)
@10:00
16 Alternating Dumbbell Snatch (moderate)
20 Up Down + Box Step Up (20/16)
16 Alternating Dumbbell Snatch (moderate)
Accessory
1 min forward fold (wide legs)
https://youtu.be/vB5GtHh9l2Y
1 min seal pose
1 min trap smash with Barbell (each side)
CrossFit Juke Joint 