CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
10 Alternating Box Step-ups
2. Strength Prep
Athletes will be working back and forth between deadlifts and strict handstand push-ups.
Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep.
For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs)
3. Workout Prep
3 sets:
50m Run
2 Box Jumps
2 Power Cleans (build across sets)
Strength
Deadlift (1×1 @85%)
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
* Rest as needed between sets *
Gymnastics
Strict Handstand Push up (5 Sets at 50% reps of Max Reps)
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
Strict Handstand Push-ups (+Abmats)
Kipping Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Pike Push-ups
Push-ups
Dumbbell Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
“Lone Star State”
Freedom (RX’d):
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)
Independence:
16 min AMRAP
200m Run
10 Box Jump Overs (20/16)
4 Power Cleans (155/105)
Liberty:
16 min AMRAP
400m/350m Bike Erg
10 Box Step Ups(24/20)
8 Dumbbell Power Cleans (light)
**Target Score**
Target Rounds: 7 +
Minimum Before Scaling: 5
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
Cooldown/Mobility
1 min Couch Stretch (each side)
1 min Seal Pose
Couch Stretch: https://www.youtube.com/watch?v=ulgAOykAgV4
Foot Smash: https://www.youtube.com/watch?v=636EQMF2tME
Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0
CrossFit Juke Joint 