CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-second Bike Erg (easy pace)
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy single. Athletes will then attempt a max rep set on strict HSPU. Have athletes partner up and alternate between the two movements, completing 1 set of deadlifts and then transition to 1 set of max strict handstand push-ups. Have them warm-up on handstands between the deadlift sets. Ensure athletes don’t wear themselves out, have them go for it when they feel comfortable and ready. The rest will be in 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
1 set:
15 second Bike Er (workout pace)
5 GHD’s
20ft Farmer Carry
Strength
Deadlift (Heavy Single in 10-12 min)
Gymnastics
Strict Handstand Push up (Max Reps)
Workout
Zebra Shark (5 Rounds for time)
Freedom (RX’d)
5 sets (1:1)
20/15 Calorie Bike Erg
15 GHD’s (Or 15 V-ups)
100ft Farmer Carry (100s/70s)
Independence
5 sets (1:1)
16/14 Calorie Bike Erg
15 GHD’s + 6in Riser
100ft Farmer Carry (70s/50s)
Liberty
5 sets (1:1)
15/12 Calorie Bike Erg
15 Sit ups
100ft Farmer Carry (moderate)
Target time each set: 2-2:30
Time cap each set: 3 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
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: Daily Maintenance 10Mins Sagan Hips
CrossFit Juke Joint 