Announcements
Bring A Friend Wednesday 6/7/23 – All classes are open for your friend. Bring your friend/spouse/family to class and have a great workout together
JUNE Bday Mt. Garfield Hike/Run followed by a pool party at Anthony’s place
Saturday 6/17/23 @ 7:30am meet up at Mt. Garfield trailhead.
CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
30-second Assault Bike
4 Step Ups
4 Box Jumps
5 GHD’s to parallel or Abmat Sit-ups
5 Bench Press (empty bar – build across sets)
2. Strength Prep
Build to a heavy single Bench Press and max height Box Jump
3. Workout Prep
2 sets:
100m Row
4 Hang Power Snatch (build in weight)
4 Push Ups
Strength
Bench Press
Build to a heavy single in 10-12 minutes. Rest as needed between sets.
Max Height Box Jump (Distance)
Max Height Box Jump
Box Jump: Max Height
Workout
Workout (AMRAP – Rounds and Reps)
Cookie Monster
Freedom (RX’d)
15:00 Amrap
300/250m Row
15 Hang Power Snatch (75/55)
15 Push Ups
(KG conv: 34/25)
Independence
15:00 Amrap
250/225m Row
15 Hang Power Snatch (65/45)
10 Push Ups
(KG conv: 30/20)
Liberty
15:00 Amrap
200/175m Row
10 Hang Dumbbell Snatch (light)
10 Bar Push Ups
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
Large Class Option (this is a great workout for Bring a Friend Day)
Teams of 2
15:00 Amrap
Partner 1: Max Meter Row
Partner 2:
2 Rounds
10 Hang Power Snatch (75/55)
10 Push Ups
(KG conv: 34/25)
Workout Flow: Partner 1 Rows while Partner 2 performs two rounds of 10 Hang Power Snatches and 10 Push-ups. When Partner 2 is done, they switch places. Continue in this way for the full 15 minutes.
Mobility
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
GYM1010 
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