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

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

7:00 AMRAP

5 Muscle Clean + Shoulder Press

5 Push Press

5 Bar Facing Up-Downs

10 Kip Swings

2. Workout Prep

2 sets:

3 Shoulder to Overhead (build in weight)

2 Bar Facing Burpees

3 Toes to Bar

3. Strength Prep

5 sets of 2 Turkish Get-Ups on each side.

Workout

The Parent Trap (Time)

Freedom (RX’d)

5 rounds

9 Shoulder to Overhead (135/95)

12 Bar Facing Burpees

15 Toes to Bar

(KG conv: 61/43)

Independence

5 rounds

8 Shoulder to Overhead (115/80)

10 Bar Facing Burpees

12 Toes to Bar

(KG conv: 52/36)

Liberty

5 rounds

12 Dumbbell Push Press (light)

12 Up Downs

12 Hanging Knee Raises

Target time: 11-13 minutes

Time cap: 16 minutes

Strength/Accessory

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Turkish Get Up

5 sets x 2 Turkish Get Ups (each side)

*Use a weight that is challenging but allows for good form throughout reps

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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