CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Band 7’s
-into-
6 min AMRAP
30-sec ski
5 alternating v-ups (each side)
30ft Empty Sled Walk (Or 10 Box Step Ups)
2. Workout Prep
2 sets:
5/4 Calorie Ski
20ft Sled Push (Build up in weight)
Workout
Metcon (5 Rounds for distance)
“Uncle Fester”
Freedom (RX’d)
5 sets:
1:30 AMRAP
15/12 Calorie Ski Erg (Or Calorie Row)
Max Distance Sled Push (3×45/2×45) (Or Dumbbell Front Rack Lunge (50s/35s))
-rest 1:00 between sets-
(KG Conv: Sled 60/40, DB 22.5/15)
Independence
5 sets:
1:30 AMRAP
12/10 Calorie Ski Erg (Or Calorie Row)
Max Distance Sled Push (2×45/1×45) or Double DB Front Rack Lunge (35/25)
rest 1:00 between sets
(KG Conv: Sled 40/20, DB 15/10)
Liberty
5 sets:
1:30 AMRAP
12/10 Calorie Row
Max Distance Sled Push (empty) or Bodyweight Lunge
rest 1:00 between sets
Target Distance each set: 30+ meters
Minimum Distance before scaling: 20 meters
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 Deficit Pushups
10 Ring Row – Feet Elevated
15 Seated Tricep DB French Press
15 DB Spider Curls
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 KB Side Crunches (each side)
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank
-Rest 2 min b/t round-
Deficit Pushups
Seated Tricep DB French Press
DB Spider Curls
Plank KB Pull Unders
Face-Up Chinese Plank
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)
CrossFit Juke Joint 