CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on Snatch with a barbell. Rep is performed as a squat but can be adjusted to a power snatch. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.
3. Workout Prep
2 sets:
5 Dumbbell Bench (build-in weight)
3 Toes to Bar
Strength
Snatch (1×1)
Workout
Metcon (Time)
“Top Gun”
Freedom (RX’d)
10 rounds
10 Dumbbell Bench (50×2/35×2)
10 Toes to Bar
* KG DB: (22.5/15)
Independence
10 rounds
10 Dumbbell Bench (35×2/25×2)
7 Toes to Bar
* KG DB: (15/10)
Liberty
10 rounds
10 Bar Push-ups
10 Hanging Knee Raises
Target time: 10-12 minutes
Time cap: 14 minutes
* See Coaches Notes for Limited Equipment, and Large Class Option
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)
CrossFit Juke Joint 