CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
10 Roll and Reach
10 Dynamic Squat Stretches
10 PVC Pass-throughs
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Up Downs + PVC Jump Overs
2. Workout Prep
3 sets:
30-second Air Bike (build in pace)
3 Overhead Squats (build in weight)
2 Bar Facing Burpees
Workout
Workout (AMRAP – Rounds and Reps)
Claude Monet
Freedom (RX’d)
Teams of 3
25:00 AMRAP
Partner 1:
1000/850m Bike Erg (OR 500/400m Row OR 400m Run)
Partner 2:
2 rounds
10 Overhead Squats (95/65)
8 Bar Facing Burpees
Partner 3: Rest
(KG conv: 43/29 OHS)
Independence
Teams of 3
25 Minute AMRAP
Partner 1:
800/700m Bike Erg (OR 400/375m Row OR 300m Run)
Partner 2:
2 rounds
10 Overhead Squats (75/55)
6 Bar Facing burpees
Partner 3: Rest
(KG conv: 34/25 OHS)
Liberty
Teams of 3
25 Minute AMRAP
Partner 1:
500/400m Bike Erg (OR 250/225m Row OR 200m Run)
Partner 2:
2 rounds
10 Dumbbell Front Squats (light)
8 Up Downs
Partner 3: Rest
Target number of Rounds: 4 rounds through (each)
Minimum number of Rounds before scaling: 3
Option 1: Gymnastics Skill Work
Double Unders: Week 5 Day 2 (AMRAP – Reps)
Double Unders: Week 5 Day 2
On a running 3 minute clock:
Max effort of double-unders
Advanced option: max effort of unbroken crossovers in 3 min (single + cross + single + cross…)
How to score crossovers: bit.ly/48CR1MB
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
GYM1010 
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