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CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Up Downs + Plate Step Up
5 Bench Press (empty bar/slow and controlled)
2. Strength Prep
Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.
3. Workout Prep
1 set:
20-seconds (at workout pace)
2 Burpee to Plates
Strength
Bench Press
Building to a heavy single in 10-12 minutes
* Rest a little longer than normal between sets when you reach heavier weights *
Workout (Time)
General Motors
Freedom (RX’d)
100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
Independence
80/65 Calorie Assault Bike (Or 65/50 Calorie Echo Bike)
Every minute on the minute perform 5 Burpee to Plate (10lb Hi-Temp)
Liberty
75/60 Calorie Bike Erg
Every minute on the minute perform 5 Up Downs
Target time each set: 8-10 minutes
Time cap each set: 15 minutes
Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
CrossFit Juke Joint 