CrossFit Juke Joint – CrossFit
Check out Mayhem for Freedom. You can support by either 1 or 2, or 1 and 2 both.
1. Donate here.
2, Come to the WOD on Saturday 8am class.
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec single unders
10 Heel Toe Rocks
50m Jog
50m Acceleration Run
5 Deadlifts (empty bar – build across)
5 Hand Release Pushups
2. Workout Prep
2 sets:
5 Deadlifts
3 Push Ups
50m Run
*Build in pace and practice fast transitions*
Workout (10 Rounds for time)
Ghost Pepper
Freedom (RX’d)
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
(KG conv: 61/43)
Independence
10 sets:
10 Deadlifts (115/80)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
(KG conv: 52/36)
Liberty
10 sets:
10 Kettlebell Sumo Deadlifts (light)
10 Bar Push Ups
50m Sprint (Or 4x25ft Shuttle Run)
-Rest 2 minutes between sets-
Target time each set: sub 1:15
Time cap each set: 2 minutes
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)
CrossFit Juke Joint 