GYM1010

CrossFit Juke Joint – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

6 min AMRAP

30-sec ski

30-sec row

30-sec bike

5 Down Dog/Seal Pose Transition

2. Workout Prep

Set up equipment and perform 5/4 calories on each at workout pace.

Workout

Workout (AMRAP – Reps)

Grit

Freedom/Independence:

15:00 AMRAP

2-4-6-8-10…

Row (calories)

50 foot shuttle runs (Each rep is 25 feet down and back)

Bike (calories)

Liberty

15-30-45-60 45-30-15 seconds

Row

50 foot shuttle runs

Bike

Target Round: Round of 16/14 +

Minimum Round before scaling: 12/10

Accessory

Bottom-Up Single Arm Standing KB Press

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4
4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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