CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Alt. V-ups (each side)
5 Knees to Elbows
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty bar)
3 Power Cleans (empty bar)
2. Workout Prep
2 Power Cleans (Build up to a heavy double, must be touch and go)
[Crossover Symmetry Activation](https://www.youtube.com/watch?v=Y80mRnwkGGk)
Workout
Metcon (4 Rounds for time)
“Firecracker”
Freedom (RX’d)
3 rounds:
8 Toes To Bar
10 Power Cleans (105/75)
-Time cap: 5 minutes-
3 rounds:
8 Toes To Bar
8 Power Cleans (135/95)
-Time cap: 10 minutes-
3 rounds:
8 Toes To Bar
6 Power Cleans (165/115)
-Time cap: 15 minutes-
3 rounds:
8 Toes To Bar
4 Power Cleans (185/125)
-Time cap: 20 minutes-
***
Independence
3 rounds:
6 Toes To Bar
10 Power Cleans (95/65)
3 rounds:
6 Toes To Bar
8 Power Cleans (115/80)
3 rounds:
6 Toes To Bar
4 Power Cleans (145/100)
3 rounds:
6 Toes To Bar
2 Power Cleans (165/115)
***
Liberty
10 rounds:
6 Hanging Knee raises
6 Double Dumbbell Power Cleans (light)
Target time each set: 2-3 minutes
Time cap each set: 5 minutes
* Limited Equipment and Large Class Option available in Coach Notes
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
CrossFit Juke Joint 