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
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
3 sets:
1:00 Row
5 Pike Push-ups
30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead)
5 Power Cleans (empty bar)
2. Workout Prep
3 sets:
20-second Row (workout pace)
3 Handstand Push-ups
10ft Lunge Walk
* For each set of lunges practice all 3 positions and build up in weight *
Workout
Workout (Time)
Ferrari
Freedom (RX’d)
Teams of 2
2000/1750m Row (Or 4000/3600m Bike Erg)
100 Handstand Push-Ups
25ft. Back-rack walking lunge (155/105) (each)
25ft. Front-rack walking lunge (155/105) (each)
25ft. Overhead walking lunge (155/105) (each)
(KG conv: 70/48)
Independence
Teams of 2
1750/1500m Row
75 Handstand Push-Ups
25ft. back-rack walking lunge (135/95) (each)
25ft. front-rack walking lunge (135/95) (each)
25ft. overhead walking lunge (135/95) (each)
(KG Barbell 61/43)
Liberty
Teams of 2
1500/1200m Row
75 Push-ups or Bar Push-ups
100ft Dumbbell Front rack walking lunge (light/each)
Target time: 15-17 minutes
Time cap: 22 minute
Option 1: Gymnastics Skill Work
Gymnastics (Checkmark)
Pistols: Week 6 Day 2
10 minute AMRAP
10 Burpee Box Jumps
10 Pistol Squats (see level options below)
30 Double Unders or 60 singles
Advanced: 5 Pistols on Right Leg then 5 on Left Leg
Intermediate: 10 Alternating Pistols
Beginner: Use any progression from this Pistol Cycle for 10 reps
Alternative Option: 20 Air Squats
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Chest and Triceps (Checkmark)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Incline Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)
GYM1010 
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