Announcements
Finalize your order by Friday, 4/14/23
1st Olympic Weightlifting Meet
Thursday 4/13
Warm up: 6:20pm-6:40pm
Lifting: 6:40pm-8pm
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Invite them for a WOD to the classes Friday, April 14th. No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver.
FREE for Level3 (Unlimited membership)\
$15 for Level 1and 2 \
$20 for non-members
CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets: (PVC or Empty bar)
10 Jumping Split Lunges
5 Shoulder Press
4 Pressing Split Jerks
3 Split Jerk Presses (Receiving Position)
2. Strength Prep
Athletes will have 10 minutes to work to a moderately heavy push jerk (roughly 80% of their 1rm). Athletes will be required (regardless of jerk style) to hold the receiving position on each rep before standing to full extension. Barbell can be taken from the floor or from the rig. If athletes have difficulty with maintaining contact between the heels and the floor on the dip, they should take a slightly wider stance. Adjust to push jerk for athletes who may be uncomfortable with the split.
3. Workout Prep
3 sets:
3 Single Arm Dumbbell Cleans (Right and Left)*Build in weight
3 Box Jump Overs
Strength
Split Jerk
10-15 Minutes of Practice
Athletes that performed this last week can work up to moderate weights with good form.
New athletes, stay light and practice setting up into a proper landing position.
Workout (Time)
Don’t Make Me Angry
Freedom (RX’d)
4 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Box Jump Overs (24/20)
(KB conv: DB 32.5/22.5)
Independence
4 rounds
10 Right Arm Dumbbell Cleans (50/35)
10 Left Arm Dumbbell Cleans (50/35)
20 Box Jump Overs (24/20)
(KB conv: DB 22.5/15)
Liberty
4 rounds
10 Right Arm Dumbbell Cleans (light)
10 Left Arm Dumbbell Cleans (light)
20 Box Step ups (20/16)
Target time: 6-8 minutes
Time cap: 12 minutes
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
CrossFit Juke Joint 