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 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will have two Power Cleans + Push Jerk. These are completed in singles with a 5-10 second reset between reps. Athletes should focus on the consistency of their receiving position and footwork during these lifts. Once the bar is cleaned up. athletes should pause at the top of the cleans, reset hands if needed, and then drive into the push jerk. For the Front Squats, athletes will transition over to the rack. Make sure they strip the weight down before climbing to a heavy single. This next portion is based on feel. Athletes will start by building up to a heavy 3 rep, into a heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any of these!
3. Workout Prep
1 set:
2 Strict Pull-ups
3 GHD’s
4 Box Jump Overs
Strength
2 Power Cleans + 1 Push Jerk (Every 1:30 x 5 sets:)
2 Power Cleans + 1 Push Jerk (@65% of 1RM)
Strength
Front Squat (3-2-1-1-1 build up in weight)
Workout
Metcon (AMRAP – Rounds and Reps)
“Supreme Pizza”
Freedom (RX’d)
12 minute AMRAP
10 Strict Pull-ups
15 GHD’s (Or 15 V-Ups)
10 Box Jump Overs (24/20)
Independence
12 minute AMRAP
10 Pull-ups
15 GHD’s + 6in Riser(Or 15 V-Ups)
10 Box Jump Overs (20/16)
Liberty
12 minute AMRAP
10 Ring Rows
15 Sit ups
10 Box step ups (20/16)
Target number of rounds: 5-6 rounds
Minimum number of rounds before scaling: 4
* See Coach Notes for Limited Equipment, and Large Class Option
Cooldown
Metcon (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
CrossFit Juke Joint 