CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Activation
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
2. Strength Prep
Athletes will be working back and forth tempo Front Squats and Strict Chin-ups. Cue athletes to brace and squat for a negative of 3 seconds and then stand while breathing out through pursed lips at the same time. Instruct athletes to breathe into the midsection rather than the chest to avoid causing lightheadedness during the prolonged time under tension. For weighted pull-ups, athletes should use 50% of the weight of their 1 rep max weight used during test week. For athletes who cannot perform weighted pull-ups; have them perform banded pull-ups that will allow for 5 quality reps but not a 6th rep.
3. Workout Prep
3 sets:
1 Squat Snatch + 2 Overhead Squats (build in weight)
2 Burpee Box Jump Overs
[Mayhem Hip Halo Activation](https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
Superset
5 supersets of A+B
A: Tempo Front Squats
3 Tempo Front Squats x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
B: Strict Weighted Chin up (5×5 @50-60% of 1RM)
5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
* Rest as needed between sets *
Workout
Metcon (Time)
Workout Option 1 – “Sparklers”
Freedom (RX’d)
21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (115/80)
Independence
21-15-9
Burpee Box Jump Overs (20/16)
Overhead Squats (95/65)
Liberty
21-15-9
Up down + Box Step Up (20/16)
Dumbbell Front Squats (light)
Target Scores
Target time: 6-8 minutes
Time cap: 12 minutes
* Limited Equipment and Large Class Option available in Coach Notes
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
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 