CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets
5 kipping knees raise
5 sandbag cleans (light weight – focus on hip extension)
20 yd sandbag carry (light weight – focus on good positioning)
5 Empty Bar Back Squats (slow and steady)
2. Strength Prep
Athletes will be back squatting for a 4rm and then perform 2 drop sets off of that established 4rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.
3. Workout Prep
With Partner
2 sets:
3 Synchro Toes to Bar
10ft Sandbag Carry (build in weight)
Strength
Back Squat (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.)
Workout (Time)
“Doc Hudson”
Freedom (RX’d)
Teams of 2
5 rounds
300ft Sandbag Front Rack carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)
15 Synchro Toes to Bar
(KG conv: SB 70/45, DB 45/32.5)
Individual Option:
5 rounds
150ft Sandbag Carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)
15 Toes to Bar
(KG conv: SB 70/45, DB 45/32.5)
Independence
Teams of 2
5 rounds
300ft Sandbag Front Rack carry (100/70) (Or Dumbbell Farmer Carry (70s/50s)
10 Synchro Toes to Bar
(KG conv: SB 45/32.5, DB 32.5/22.5)
Liberty
Teams of 2
5 rounds
300ft Slam Ball Front Rack carry (50/30) (Or Dumbbell Farmer Carry (50s/35s)
10 Synchro Hanging Knee Raises
(KG conv: SB 22.5/14, DB 22.5/15)
Target time: 8-10
Time cap: 14 minutes
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
CrossFit Juke Joint 