CrossFit Juke Joint – CrossFit
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
TARGET SCORE
● Target time: 13-15 minutes
● Time cap each set: 18 minutes
Warm-up (No Measure)
BEFORE CLASS
Hip Halo Warm up
iNCLASS
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
5 Wall Balls (focus on rolling out the shoulders)
Deficit Deadlift 2RM
2 Deficit Deadlifts x 5 sets @70% of 1RM
* Rest as needed between sets *
Athletes will perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate). Focus on having a strong leg drive.
Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
For deficit HSPU, athletes will perform 40% of the volume that they scored on the max strict HSPU test day. The prescribed deficit is 4″ for men and 2″ for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.
Metcon (Time)
Partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks
Individual Option:
200m Run
20 Wall Balls (20/14)
2 Wall Walks
200m Run
20 Wall Balls (20/14)
4 Wall Walks
200m Run
20 Wall Balls (20/14)
6 Wall Walks
200m Run
20 Wall Balls (20/14)
8 Wall Walks
● Independence
200m Partner Run
20 Synchro Wall Balls (14/10)
4 Wall Walks
200m Partner Run
20 Synchro Wall Balls (14/10)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (14/10)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (14/10)
16 Wall Walks
● Liberty
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
6 Inch Worms
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
12 Inch Worms
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
16 Inch Worms
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
20 Inch WormS
Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
CrossFit Juke Joint 