CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar – build across sets)
5 Box Jumps (low box/ work on soft landing)
2. Strength Prep
Athletes will have 10-12 minutes to build up weight on bench press to a heavy single and find a max height box jump. Have athletes partner up and alternate between the two movements, completing 1 set of bench press and then transition to 1 set of box jumps. The rest will be between the two movements and the time it takes for both partners to perform them. The goal is to reach a heavy single in 5-6 working sets.
3. Workout Prep
5 Single Arm Dumbbell Push Press (L)
10ft Single Arm Overhead Dumbbell Walking Lunge (L)
5 Single Arm Dumbbell Push Press (R)
10ft Single Arm Overhead Dumbbell Walking Lunge (R)
Strength
Bench Press (Heavy Single in 10-12 min)
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Workout
Great White Shark (AMRAP – Rounds and Reps)
** (Repeat from July 13, 2021)**
Freedom (RX’d)
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Independence
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (35/25)
25ft Dumbbell Walking Lunge (35/25)
10 Single Arm Dumbbell Push Press (R) (35/25)
25ft Dumbbell Walking Lunge (35/25)
Liberty
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (light)
10 Alternating Step Ups (20in)
10 Single Arm Dumbbell Push Press (R) (light)
10 Alternating Step Ups (20in)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
* 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: Daily Maintenance 10Mins 007 Calves
CrossFit Juke Joint 