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 (Time)
“Echo Bike / Assault Bike Lactate Tolerance & Power”
24 Cals Harder (85-90%)
18 Cals Hardest (90%)
12 Cals Harder (85%)
18 Cals Hardest (90%)
24 Cals Harder (85%)
*Rest 1 Min Easy (Arms Only) between reps.
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)
Monostructural
Freedom (RX’d)
5 sets (new set every 5:00)
50 Double Unders
5 yd Shuttle Run (Down and Back)
10 yd Shuttle Run (Down and Back)
15 yd Shuttle Run (Down and Back)
15/12 Calorie Assault bike (Or 12/10 Calorie Echo Bike)
Independence
5 sets (new set every 5:00)
35 Double Unders
5 yd Shuttle Run
10 yd Shuttle Run
15 yd Shuttle Run
12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike)
Liberty
5 sets (new set every 5:00)
50 SIngle Unders
10 yd Shuttle Run
15 yd Shuttle Run
10/8 Calorie Bike Erg
* See Coaches Notes for Limited Equipment and Large Class Option
CrossFit Juke Joint 