CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry
-into-
5 min Row (increasing pace across 5 minutes)
-into-
5 min AMRAP
3 Power Cleans (empty bar – build across)
5 Alt. V-ups (each side)
5 Kipping Knee Raise
2. Workout Prep
1 set:
5 Power Cleans (touch and go)
5 Toes to Bar
[Crossover Symmetry Activation](https://www.youtube.com/watch?v=Y80mRnwkGGk)
Workout
Metcon (Time)
“Lovin’ , Touchin’, Squeezin’”
Freedom (RX’d)
For time:
75 Power Cleans (135/95)
*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar
Independence
For time:
75 Power Cleans (115/80)
Every 2 minutes complete 10 Toes to Bar
Liberty
For time:
60 Dumbbell Power Cleans (light)
Every 2 minutes complete 12 Sit Ups
Target time: 7-9 minutes
Time cap: 16 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
Strength
Weighted Hip Thrust
5 sets: 12 reps
*Rest 2:00-2:30 b/t sets
*Build to a heavy weight and stay the same as long as form can be maintained
Seated Arnold Press (4×10)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
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)
Warm-up
Warm-up (No Measure)
Mayhem Ready: Your quads are still too stiff, try this
CrossFit Juke Joint 