CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Row
1:00 Run
10 Alternating V-Ups
10 Bird Dogs
3 Sandbag Deadlifts
2. Workout Prep
3 sets:
50m Run (Workout pace)
3 Toes to Bar
1 Sandbag Clean (build in weight)
Workout
Metcon (10 Rounds for time)
“Going to Work”
Freedom (RX’d)
10 Sets (1 set every 2:30)
200m Run
10 Toes to Bar
3 Sandbag Cleans (150/100) (Or 3 Power Cleans (205/135)
(KG SB: 70/45, PC: 93/61)
Independence
10 Sets (1 set every 2:30)
150m Run
10 Knees to Elbows
3 Sandbag Cleans (100/70) (Or 3 Power Cleans (165/115)
(KG SB: 45/32, PC: 75/52)
Liberty
10 Sets (1 set every 2:30)
150m Run
10 Hanging Knee Raises
6 Sandball Slams (light)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Banded Pushups
10 Strict Pullups
15 Ring Push Ups
15 DB Spider Curls
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
50yd KB Front Racked/Overhead Carry (right racked/left overhead)
50yd KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2 min b/t round-
[Banded Pushups](https://www.youtube.com/watch?v=dGYUa6Ekwqs)
[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)
[DB Spider Curls](https://www.youtube.com/watch?v=h8yRwErruQI)
[Overhead Plate Situps]( https://www.youtube.com/watch?v=rBLLfvmNIIs)
[Strict Hanging Leg Raise](https://www.youtube.com/watch?v=EkxKEaiKJRc)
[Seated Oblique twist w/ med ball](https://www.youtube.com/watch?v=iv_aOZQTgAk)
[Alligator Rolls](https://www.youtube.com/watch?v=H6Sco2y0m34)
[KB Front Racked/Overhead Carry](https://www.youtube.com/watch?v=i8WOMsgmGOk)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)
CrossFit Juke Joint 