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OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON!
10am-2pm
12/8, 12/15, 12/22, 12/29, 1/5
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CrossFit Juke Joint – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo + Banded 7s
-into-
8:00 AMRAP
5 Up Downs
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Ring Rows
5 Kip Swings
2. Workout Prep
3 sets:
2 Bar Facing Burpees
2 Thrusters (build in weight)
4 Pull Ups
Workout
Chips and Salsa (3 Rounds for time)
Freedom (RX’d)
3 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-
(KG conv: 42.5/30)
Independence
3 sets:
10 Bar Facing Burpees
10 Thrusters (75/55)
20 Pull Ups
10 Thrusters (75/55)
10 Bar Facing Burpees
-rest 3:00 between sets-
(KG conv: 35/25)
Liberty
3 sets:
8 Up Downs
8 Dumbbell Thrusters (light)
16 Jumping Pull Ups
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 3:00 between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Overall time cap: 24:00
Acccessory
Accessory (Weight)
Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Posterior Shoulder Smash
Band Wrist Mobilization
Quad Foam Rolling
GYM1010 
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