Announcements
July Bring a Friend Saturday
7/29 @9am CrossFit classes are OPEN for you to invite your friends. Let’s get your weekend starts with your friend doing your “favorite” workout
4th Annual CFJJ Poker Tournament
Saturday 7/15/23 6pm (Happy hour starts early)
@Tom’s
Pool Party
Saturday 7/22/23 2pm
@Daw and Anthony’s
CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
2. Strength Prep
We will be working back and forth between In the Hole Front Squats and Strict Weighted Chin-ups
3. Workout Prep
3 sets:
50m Run (build in pace)
3 Shoulder to Overhead (build in weight)
Strength/Accessory
In The Hole Front Squat
* Change to pause front squat if unable to perform “in the hole.”
5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM
* Rest as needed between sets *
Strict Weighted Chin up
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM
* Rest as needed between sets *
Workout
Workout (Time)
Jersey Mike’s
Freedom (RX’d)
200m Run
18-15-12-9-6-3
Shoulder to Overhead (115/75)
(KG conv: 52/34)
Independence
200m Run
18-15-12-9-6-3
Shoulder to Overhead (95/65)
(KG conv: 43/29)
Liberty
150m Run
18-15-12-9-6-3
Dumbbell Push Press (light)
Target time: sub 10 minutes
Time cap: 15 minutes
Mobility (No Measure)
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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