CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
30-second Jump Rope
10 GHDs (Parallel)
10 Deadbugs
5 Suitcase Deadlifts (each)
2. Workout Prep
3 sets:
10 Double Unders (each)
5 GHD’s
3 Deadlifts (build in weight)
Workout
Workout (Time)
Heroism
Freedom (RX’d)
Teams of 2
3 Rounds:
100 Double Unders (each/same time)
50 GHDs, shared (Partner holds plank)
40-30-20 Deadlifts (275/185)
(KG conv: 125/83)
Independence
Teams of 2
3 Rounds:
75 Double Unders (each/same time)
40 GHDs + 6in Riser, shared (Partner holds plank)
40-30-20 Deadlifts (225/155)
(KG conv: 102/70)
Liberty
Teams of 2
3 Rounds:
75 Single Unders (each/same time)
50 Sit ups, shared (Partner holds plank)
40-30-20 Deadlifts (light-moderate)
Target time: 16-18 minutes
Time cap: 24 minutes
Option 1: Gymnastics Skill Work
Rope Climbs (Checkmark)
Rope Climbs: Week 5, Day 2
Advanced & Intermediate:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Rope Climbs
—rest 1 minute between sets–
(Stagger start athletes on the minute if you have limited ropes)
Beginner
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Chin Ups or Box Assist Chin Ups
—rest 1 minute between sets–
Alternate Workout Option:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Ring Rows
—rest 1 minute between sets–
Option 2: Mayhem Mini-Pump – Arms and Core
Mayhem Mini Pump (Checkmark)
4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
15 GHD’s
:45 Second Plank
15 Oblique twists with medball (each side)
:45 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
GYM1010 
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