CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo
-into-
8 min amrap:
:10 sec HS Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
2. Strength Prep
Athletes will be performing a complex of deadlifts, hang power cleans, and push jerks. Athletes must hang onto the bar through the entire complex (meaning a double overhead grip must be utilized during deadlifts). Athletes can increase weight across each set as long as sound form and technique can be demonstrated.
3. Workout Prep
2 sets:
4 Dumbbell Step Ups
2 Handstand Pushups
Strength
Clean Deadlift + Hang Power Clean + Push Jerk
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
Workout (4 Rounds for reps)
Arctic Fox
Freedom (RX’d)
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in the remaining time
-rest 1 minute between sets-
(KG DB Conv: 15/10)
Independence
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2×25/15) (20” – all athletes)
Max Handstand Push Ups in the remaining time
-rest 1 minute between sets-
(KG DB Conv: 10/7.5)
Liberty
4 sets
2:30 AMRAP
20 Box Step Ups (20” – all athletes)
Dumbbell Shoulder Press in the remaining time (light)
-rest 1 minute between sets-
Target number of reps each set: 15+ reps
Minimum number of reps before scaling: 10 reps
Cooldown/Mobility (Checkmark)
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 