CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8 min AMRAP:
:30 Row
:30 Jog
5 Heel to Toe Rocks
5 Up-Downs to 6 inch Target
2. Workout Prep
1 set:
2 Burpee to 6in Target
100m Row
100m Run
Workout
Workout (Time)
“These are my Thanksgiving Pants.”
as a 3 person team
Freedom (RX’d)
50 Synchronized Burpees
2000/1750m Row**
1600m Run **
100Cal Bike**
**1 person can work at a time, 2 other athletes hold low plank position while waiting for their turn
Independence
40 Synchronized Burpees
1750/1500m Row**
1200m Run**
80Cal Bike**
**1 person can work at a time, 2 other athletes hold low plank position while waiting for their turn
Liberty (LIFE)
30 Synchronized Up Downs
1000/850m Row**
800m Run**
60Cal Bike**
**1 person can work at a time, 2 other athletes hold low plank position while waiting for their turn
Target time: 30 minutes
Time cap: 40 minutes
Skills and Drills
Metcon (Checkmark)
Strict Pull-up Progression – Week 2 Day 1:
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
GYM1010 
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