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OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON!
10am-2pm
12/8, 12/15, 12/22, 12/29, 1/5
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CrossFit Juke Joint – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (12:00)
-into-
2 rounds
1:00 Ski
1:00 Jump Rope
2. Workout Prep
Use this time to set up equipment, practice transitions on/off the ski while building in pace, and get some double under practice. Between each station complete a light 100m run with partner.
Workout
Naan (Time)
Freedom (RX’d)
Partner Triple 3
200/160 Cal bike (partners must switch every 30 seconds)
300 Double Unders (partners must switch every 30 seconds)
Row 6000m/5000m (partners must switch every 30 seconds)
Independence
Partner Triple 3
160/135cal Bike (partners must switch every 30 seconds)
200 Double Unders (partners must switch every 30 seconds)
5000m/4000m row (partners must switch every 30 seconds)
Liberty
Partner Triple 3
135/110cal Bike (partners must switch every 30 seconds)
300 Single Unders (partners must switch every 30 seconds)
4000m/3000m row (partners must switch every 30 seconds)
Target time: Sub 45 Minutes
Time cap: 60 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
4 Rounds:
10 Tempo Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Chin-Ups @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
-rest 30 seconds-
10 Single DB Double Head Curl @ moderate weight RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
*Rest 3 minutes b/t rounds
Tempo Pushups
Chin Ups
Standing Tricep Extensions w/band
Single DB Double Head Curl
GYM1010 
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