CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch
Workout (2 Rounds for time)
“A Charlie Brown Thanksgiving”
Freedom (RX’d)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50) or 25 KB snatch (70/53)
50 Air Squats
-rest 3:00 between sets-
(KG Conv: 32.5/22.5)
**We don’t have 70lbs DBs at the box, male athletes may do 25 KB snatch with 2pood KBs, 13 on one arm and 12 on the other arm.
Independence
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (50/35)
50 Air Squats
rest 3:00 between sets
(KG Conv: 22.5/15)
Liberty
2 sets:
30 Air Squats
15 Alt. Dumbbell Snatches (light)
30 Air Squats
rest 3:00 between sets
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Back Squat (1RM )
15min
Accessory (AMRAP – Reps)
10 min GHD Sit ups Practice
OR
Every minute (10:00)
6-10 GHD Sit-ups
* If GHD’s are unavailable then perform V-Ups or Stick Sit ups
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
CrossFit Juke Joint 