CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
Assault Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Workout
Metcon (3 Rounds for time)
“Echo Bike / Assault Bike Lactate Tolerance & Power”
3 Sets
24 Cals Hard (85-90%)
16 Cals Harder (90-95%)
10 Cals Hardest (95-100%)
*Rest 1 Min Easy (Arms Only) between reps.
*Rest 3 Min between sets.
Rich Froning Estimated Paces:
Assault Bike RPMs Pace
Hardest: 85-90 RPMs
Harder: 75-80 RPMs
Hard: 65-70 RPMs
Easy: 50-60 RPMs
Workout
Metcon (5 Rounds for time)
Freedom (RX’d)
5 sets:
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)
100m Sprint
6 Burpee Box Get-Overs (48/42)
100m Sprint
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)
*Rest 1:1 (work: rest) between sets
Independence
5 Sets
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)
100m Sprint
6 Burpee Box Get-Overs (40/34)
100m Sprint
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)
Liberty
5 Sets
12/10 Calorie Bike Erg
100m Sprint
6 Up Down + Box Step up and Over (24/20)
100m Sprint
12/10 Calorie Bike Erg
* See Coaches Notes for Limited Equipment, and Large Class Option
CrossFit Juke Joint 