CrossFit Juke Joint – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
8 min AMRAP
10 Walking Lunge Steps (total)
5 Knees to Elbows
30-second Air Bike (build in pace)
2. Workout Prep
1 set:
10ft Walking Lunge
4 Toes to Bar
20-second Air Bike (at workout pace)
Workout
Hershey’s (Calories)
Freedom (RX’d)
Teams of 4
5 sets (each/1:1)
2:00 AMRAP
16 Single Dumbbell Walking Lunge (50/35)
12 Toes to Bar
Rd. 1 Max Calorie Air Bike(A, B)/Burpee to 10# plate(C,D) in the remaining time
Rd. 2 Max Calorie Air Bike(C,D)/Burpee to 10# plate(A,B) in the remaining time
Rd. 3 Max Calorie Row(A, B)/Burpee to 10# plate(C,D) in the remaining time
Rd. 4 Max Calorie Row(C,D)/Burpee to 10# plate(A,B) in the remaining time
Rd. 5 Max Burpee to 10# plate (A, B)/(C,D) in the remaining time
(KG conv: 50ft = 15m, DB 22.5/15)
Independence
Teams of 4
5 sets (each/1:1)
2:00 AMRAP
16 Single Dumbbell Walking Lunge (35/25)
8 Toes to Bar
Rd. 1 Max Calorie Air Bike(A, B)/Burpee to 10# plate(C,D) in the remaining time
Rd. 2 Max Calorie Air Bike(C,D)/Burpee to 10# plate(A,B) in the remaining time
Rd. 3 Max Calorie Row(A, B)/Burpee to 10# plate(C,D) in the remaining time
Rd. 4 Max Calorie Row(C,D)/Burpee to 10# plate(A,B) in the remaining time
Rd. 5 Max Burpee to 10# plate (A, B)/(C,D) in the remaining time
(KG conv: 50ft = 15m, DB 15/10)
Liberty
Teams of 4
5 sets (each/1:1)
2:00 AMRAP
16 Walking Lunge
10 Hanging Knee Raises
Rd. 1 Max Calorie Air Bike(A, B)/Up down to 10# plate(C,D) in the remaining time
Rd. 2 Max Calorie Air Bike(C,D)/Up down to 10# plate(A,B) in the remaining time
Rd. 3 Max Calorie Row(A, B)/Up down to 10# plate(C,D) in the remaining time
Rd. 4 Max Calorie Row(C,D)/Up down to 10# plate(A,B) in the remaining time
Rd. 5 Max Up down to 10# plate (A, B)/(C,D) in the remaining time
(KG conv: 50ft = 15m)
Target number of Calories (total): 160/135+
Minimum number of Calorie (total) before scaling: 120/90
Gymnastics
Handstand Push Ups (Day 2) (Checkmark)
WARM UP
2 rounds:
10 PVC Pass Throughs
10 PVC Trunk Lifts
10 second Handstand Hold [against wall or Pike Box Hold]
5 Push Ups
WORKOUT
Advanced & Intermediate:
Minute 0-2: Max Kipping Handstand Push Ups
Minute 3: REST
Minute 4: Max Strict Handstand Push Ups
Minute 5: REST
Minute 6: Max Push Ups
Beginner
Minute 0-2: Max Box Handstand Push Ups or Max Plank Hold
Minute 3: REST
Minute 4: Max Push Ups or Modified Push-ups
Minute 5: REST
Minute 6: Max Hold of Pike Box Handstand or Plank
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Time)
4 rounds:
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single leg DB Romanian Deadlift (each side) @ moderate weight
7 Alligator Rolls (each side)
10 Standing Banded Pallof Press (each side)
*Rest 3 minutes b/t rounds
Cooldown/Mobility
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
GYM1010 
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