GYM1010

Announcements

Friday 3/1 evening classes and Saturday 3/2 morning classes will be canceled for Leadville Trip

CrossFit OPEN 2024 2/29-3/14

Thursday Night Lights

Thursdays 2/29, 3/7, 3/14

1st heat starts at 5pm

*all the evening classes will be cancelled for TNL

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Happy 8th year! Thank you very much for joining me for anniversary workout!!!

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP:

:45 sec Row

3 Inch Worms

2 Jumping Bar Muscle Ups (or Low Bar Muscle Up)

5 Bench Press (empty bar- build across sets)

2. Strength

10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

3. Workout Prep

2 sets:

100m Row (build in pace)

1 Bar Muscle up

Bench Press

10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Workout

Brandon Lake (4 Rounds for reps)

Freedom (RX’d)

4 sets:

3:00 AMRAP

500/400m Row

Max Bar Muscle Ups (Or Burpee Pull Ups)

-rest 1:00 between sets-

Independence

4 sets:

3:00 AMRAP

400/325m Row

Kipping Chest to Bar

-rest 1:00 between sets-

Liberty

4 sets:

3:00 AMRAP

300/250m Row

Max Jumping Pull Ups

-rest 1:00 between sets-

Target number of reps each set: 10+ Reps

Minimum number of reps before scaling: 6 Reps

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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