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 Warmup
-into-
6:00 AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Deadlifts (empty bar – build across)
5 Plate Toes Taps (each side)
5 Up Downs + Box Jump
2. Workout Prep
1 set:
5/4 Calorie Bike
3 Deadlifts
2 Bar Facing Burpees
-rest 1:00-
2 Bar Facing Burpees
3 Deadlifts
5/4 Calorie Bike
Workout
Workout (2 Rounds for time)
Jimmy John’s
Freedom (RX’d)
3 rounds:
12/10 Calorie Assault Bike
9 Deadlifts (185/125)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (185/125)
12/10 Calorie Assault Bike
(KG conv: 83/56, Bike conv: 10/8 cal Echo Bike)
Independence
3 rounds:
10/8 Calorie Assault Bike
9 Deadlifts (155/105)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (155/105)
10/8 Calorie Assault Bike
(KG conv: 70/48, Bike conv: 8/6 cal Echo Bike)
Liberty
3 rounds:
8/7 Calorie Assault Bike
7 Kettlebell Sumo Deadlifts (light)
6 Up Downs
-rest 3:00-
3 rounds:
6 Up Downs
7 Kettlebell Sumo Deadlifts (light)
8/7 Calorie Assault Bike
(Bike conv: 6/5 cal Echo Bike)
Target time each set: 5-6 minutes
Time cap each set: 7 minutes
Skills and Drills
Pistols: Week 5 (Checkmark)
All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.
Advanced: No Assistance
Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band
Beginner: Use a box, band, or Pull up rig.
It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.
Alternative Option:
3 sets
10 Back rack Step Back Lunges (each)
10 Weighted Hip Thrust
30-second Side Plank (each)
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
GYM1010 
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