CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
20 Walking Lunges + Torso Twist
-into-
3 sets (Empty Bar or PVC)
20 Second Bike Erg (moderate pace)
5 Split Stance Press
5 Back Squats
10 Alternating V-Ups
2. Strength Prep
This week, athletes will be working up in weight to a heavy 2 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.
3. Workout Prep
1 set:
100m Row
10ft Overhead Walking Plate Lunge
Strength
Push Press + Split Jerk
2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
Workout (Time)
Kingfish
Freedom (RX’d)
For Time:
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)
Independence
For Time:
200/175m Row
150ft Overhead Walking Plate Lunge 25/15
200/175m Row
125ft Overhead Walking Plate Lunge 25/15
200/175m Row
100ft Overhead Walking Plate Lunge 25/15
200/175m Row
75ft Overhead Walking Plate Lunge 25/15
200/175m Row
50ft Overhead Walking Plate Lunge 25/15
(KG conv: 15/10)
Liberty
5 rounds
200/175m Row
50ft Walking Lunge
Target time each set: 9-11 minutes
Time cap each set: 15 minutes
Large Class Option
Teams of 2
5 rounds
Partner 1: 300m Row
Partner 2: 100ft Overhead Wallking Plate Lunge 45/25
switch when complete, and rotate through until both have completed 5 rounds.
(KG conv: 20/15)
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
CrossFit Juke Joint 