CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
8 min Amrap:
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Sandbag Over Bar/Box (light)
2. Workout Prep
2 sets:
4 Synchro Wall Ball Sit Ups
2 Synchro Box Jumps
1 Sandbag Over Bar/Box (build in weight)
Workout
Metcon (5 Rounds for reps)
“Dachshund”
Freedom (RX’d)
Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig (150/100) (Or Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)
Individual Option:
5 sets:
3:00 Amrap
15 Wall Balls Sit Ups (20/14)
12 Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig (150/100) (Or Power Snatch (155/105)
-rest 3:00 between sets-
(KG conv: WB 9/6, SB 70/45, PS 70/48)
*For Sandbag Over Bar, the height should be right at the sternum. If using a box, height is 48/42
Independence
5 sets:
3:00 Amrap
12 Synchro Wall Balls Sit Up (14/10)
10 Synchro Box Jumps (20/16)
Max Sandbag Over Box/Bar on Rig (100/70) (Or Power Snatch (135/95)
rest 3:00 between sets
(KG conv: WB 6/4, SB 45/32.5, PS 61/43)
Liberty
5 sets:
3:00 Amrap
15 Synchro Sit Ups
12 Synchro Box Step Ups (20/16)
Max Dumbbell Power Clean (moderate)
rest 3:00 between sets
Target number of reps each set: 15-20 total reps
Minimum number of reps before scaling: 10 reps
Cooldown
Metcon (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
CrossFit Juke Joint 