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
Hip Halo Warmup
-into-
3 sets:
30-second Assault Bike
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
10-second Handstand Hold
2. Strength Prep
Athletes will go back and forth with deadlift singles between 80-90% and High Box Jumps. Cue athletes to load the hips and drive with the legs. Strong engagement of the shoulder/lats will prevent rounding of the upper back and potential failure on that attempt. For strict deficit HSPU, athletes will be using a deficit that is challenging but doable (4″ for men and 2″ for women). Athletes should not attempt a more difficult version of the HSPU if they can’t efficiently do the preceding version meaning: athletes should be able to do strict dumbbell press before HSPU with their feet on a box, HSPU on a box before kipping HSPU, kipping HSPU before strict HSPU, etc. Athletes should use this time to work on the most difficult version they can consistently complete to establish efficiency.
3. Workout Prep
With partner
2 sets:
5/4 Calorie Assault Bike (each/at workout pace)
10 Synchro Air Squats
Strength
Deadlift (1 Deadlifts x 5 sets @80-90% of 1RM )
Gymnastics
Strict Deficit Handstand Push-ups (5 sets of 50% max reps)
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Workout
Metcon (Time)
“Callin’ Baton Rouge”
Freedom (RX’d)
Teams of 2
200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike)
125 Synchro Air Squats
* Split Bike calories as needed *
Individual Option:
75/55 Calorie Assault Bike
125 Air Squats
Independence
Teams of 2
175/130 Calorie Assault Bike or 150/120 Calorie Echo bike
125 Synchro Air Squats
Liberty
Teams of 2
150/120 Calorie Row
75 Synchro Air Squats
Target time: 13-15 minutes
Time cap: 20 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Upgrade Your Basic Mobilization Routine with Vibration
CrossFit Juke Joint 