GYM1010

Announcements

HOLIDAY HOURS

Saturday, December 16th 6pm-9pm CFJJ Holiday Party

Friday, December 22nd – Tuesday, December 26th CFJJ CLOSED for Holiday Break

Saturday, December 30th – Farewell 2023, Welcome 2024 Workout 9am

Monday, January 1st – CFJJ CLOSED for New Years Day

CrossFit Juke Joint – CrossFit

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Warm-up

Warnm -up (No Measure)

1. Movement Prep/Activation

3 sets:

10 PVC Pass Throughs

10 Dynamic Squat Stretches

10 Alternating V-Ups

-into-

8:00 AMRAP

45-second Machine

5 Clean Deadlifts

5 Front Squats

5 Bench Press

5 Snatch Grip Push Press

5 Overhead Squats

2. Workout Prep:

Use this time to set up stations (Bench) and start warming up your Squat Clean.

Workout

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Freedom (RX’d)

1RM Clean

1RM Bench Press

1RM Overhead Squat

-30:00 Time Cap-

Independence

No Change to Workout

Liberty

1 Heavy Power Clean

1 Heavy Bench Press

1 Heavy Front Squat

-30:00 Time Cap-

No Target Weight. Just lift and have fun!

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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