CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
30 second Row (Only Legs)
30 second Row (Arms Only)
30 second Row (Regular)
2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
5 Push Ups
Rest 30 seconds between sets
Workout
Metcon (Time)
“Warheads”
Freedom (RX’d)
40-30-20-10
Push Ups
Calorie Row
* Female Calorie Row 32-24-16-8
Independence:
32-24-16-8
Push Ups
Calorie Row
* Female Calorie Row 26-20-14-6
Liberty
21-15-12-9
Bar Push Ups
Calorie Row
Target time: 8-10 minutes
Time cap: 14 minutes
Accessory
Lying DB Pullover on Bench (4 sets of 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).
Lying DB Pullover on Bench
https://youtu.be/uPUu5rct8gE
Elevated Heel Goblet Squat (4 sets of 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
https://youtu.be/RUXLuZ_GLrE
Cooldown/Mobility
Metcon (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)
CrossFit Juke Joint 